Hips 6

Instructions

• Start on your hands and knees in a tabletop position.
• Step one foot forward, placing it outside your hand, and lower your hips towards the floor.
• Extend your back leg straight behind you, keeping your knee and the top of your foot on the floor.

Tips

• Keep your chest lifted and your back straight.
• Relax your hips and allow them to sink towards the floor.
• For a deeper stretch, lift your back knee and lower your forearms to the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, Quadriceps

Instructions

• Start on your hands and knees in a tabletop position.
• Lower your forearms to the ground and widen your knees out to sides, keeping your hips in line with your knees and your toes pointed outward.
• Gently press your hips back towards your heels.

Tips

• Keep your chest lifted and your gaze forward.

Modifications

• Bring your knees closer together to reduce the intensity.

Benefits

Groin, Hips, Lower Back

Instructions

• Start on your hands and knees in a tabletop position.
• Bring one knee forward and place it behind your wrist on the same side, then slide your ankle towards your opposite hip.
• Extend your other leg straight back behind you while keeping your hips square to the floor.
• Gently lower your torso over your front leg and rest your forearms on the ground in front of you.

Tips

• Keep your hips level and avoid leaning to one side.

Modifications

• Place a folded blanket or block under the hip of the bent leg for support.
• If folding forward is uncomfortable, stay upright and support yourself with your hands on the floor.

Benefits

Glutes, Groin, Hamstrings, Hips, IT Band, Lower Back, Psoas

Instructions

• Start lying on your side with your legs extended and your feet stacked on top of each other.
• Rest your head on your lower arm and place your top hand on your hip.
• Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
• Hold the position.

Tips

• Keep your hips stable and your body in a straight line from head to toe.

Modifications

• If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

Abdomen, Glutes, Lower Back, Obliques

Instructions

• Start on the floor in a seated position with your knees bent and your feet flat on the floor.
• Let your knees fall to one side so that both knees form 90-degree angles against the floor.
• Place your hands on the floor behind you for support and lean back, keeping your hips and shoulders square.

Tips

• Keep your back straight and avoid rounding your spine.

Modifications

• For less intensity, sit on a cushion or folded blanket to raise your hips.

Benefits

Glutes, Groin, Hips, Knees

Instructions

• Start lying on your back with your knees bent and your feet flat on the floor.
• Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
• Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
• Hold the position and switch sides at the halfway point.

Tips

• Keep your lower back pressed into the floor.
• Focus on the rotation of your torso, not just the elbow-to-knee movement.
• Avoid pulling on your neck with your hands.

Benefits

Abdomen, Obliques

Instructions

• Start on the floor in a seated position with your legs extended in front of you.
• Open your legs wide apart and place your hands on the floor in front of you.
• Sit up tall to lengthen your spine, then hinge at your hips to reach forward with your hands and lower your upper body towards the floor.

Tips

• Keep your back straight and avoid rounding your spine.
• Flex your feet and keep your toes pointing upward.

Modifications

• If reaching forward is difficult, rest your hands on blocks or a chair in front of you.
• Sit on a folded blanket to raise your hips and improve comfort.

Benefits

Calves, Glutes, Groin, Hamstrings, Hips, Lower Back, Spine, Upper Back

Instructions

• Start lying on your back with your legs extended and your arms at your sides.
• Bend your knees and draw them towards your chest.
• Wrap your arms around your shins and gently pull them closer to your chest.

Tips

• Relax your head and neck on the floor.
• Keep your lower back pressed into the floor.

Modifications

• If you can't reach your shins, wrap your arms behind your thighs.

Benefits

Glutes, Hamstrings, Hips, Lower Back