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. Keeping your knee bent, lower one leg out to the side while trying to maintain the abdominal contraction, repeat the same movement on the opposite leg.
Lie on your back and bring the involved leg off the edge of the table or couch as shown. Grab the knee on the uninvolved leg and pull it towards your chest until you feel a stretch on the top of the involved hip and thigh.