Lie on you back with one knee bent. Using a strap or belt around your involved leg, lift your knee towards your chest keeping your knee slightly bent. From this position pull your toes towards your nose as shown 5 times. You should not feel numbness or tingling into the foot.
Lie on your back with both knees bent. Place your hands over your lower abdomen as shown. Contract your pelvic floor as if to stop the flow of urine and draw your belly button towards your spine. Make sure you do not hold your breath. Feel with your fingers for a subtle contraction of your deep abdominal muscles.
Lie on your back with one leg elevated on a step. Lift the opposite leg until it is even with the elevated leg. From this position lift your hips into a bridging position. Repeat 10 bridges from this position. On the 10th repetition keep your hips elevated for a count of 10 seconds. After 10 seconds, continue to keep your hips elevated and drop your foot down to tap the ground 10 times. You may follow along with the video if needed.
Standing on one foot with a band wrapped around your ankles and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise.
Lie on your back with both knees bent and feet together. Spread your knees wide and lift your hips off of the table as shown. With your hips elevated walk your feet out to slowly lower your hips back to the table.
Lie on your side with your elbow bent and your legs extended. From this position, lift your hips into a side plank and place your hand behind your head and rotate your trunk while maintaining the side plank until your opposite elbow touches the ground as shown.
Lie on your back with both knees bent. Pull one knee toward your chest as shown. Lift the toes off the table on the opposite foot and lift your hips toward the ceiling and then slowly lower your hips back to the table.
With a band wrapped around your ankles, lie on your stomach and bend both knees to 90 degrees as shown. From this position keep your knees together and spread your feet apart against the resistance of the band.
Lying on your side, bend both knees. From this position lift your body up onto your elbow in a plank position as shown. While maintaining a plank position, lift your top knee off your bottom knee while keeping your ankles together.
Get onto all fours. From this position keep your hands under your shoulders and your knees under your hips and lift one leg and the opposite arm as shown. Hold this position for 5 seconds. Make sure to keep your back straight and your hips squarely over your knees.