Lie on your side with a pillow under your side and both knees bent to 90 degrees and a band wrapped around your knees as shown. Keep your ankles together and lift the upper knee toward the ceiling without rotating your trunk. Perform this exercise on both sides.
Lying on your back with both knees bent, lift your hips into a bridge position. From this position kick one leg straight, followed by the opposite leg and then lower your hips back to the table as shown.