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 knees extended and prop your upper body up on your elbow. From this position lift your hips into a plank position. Maintaining the plank position bring your upper knee towards your chest and then extend your leg back behind your body as shown.
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.
Lie on your side with the upper leg extended and the leg against the mat bent to 90 degrees and with a band wrapped around your legs as shown. With the knee extended, lift the upper leg toward the ceiling. Perform this exercise on both sides.
Lie on your back with your involved leg extended and your opposite leg bent as shown. Lift your involved leg using either your hands or a belt keeping your knee extended until you feel a stretch in the back of your thigh. Pull your involved leg to the left and to the right until you feel the stretch further toward one side of your leg. Hold each position (center, left and right) for 30 seconds.
Lie on your side over a pillow with the upper leg extended and the leg against the mat bent to 90 degrees. With the knee extended, lift the upper leg toward the ceiling. Perform this exercise on both sides.