Keep scrolling to try it for yourself.

Keep your head in line with your spine.

Stack your hips and make a space underneath your lower waist.

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Lift both of your feet up, squeezing your heels together.

Then, lift your top knee up, exhaling to lift, inhaling to lower it back down.

Keep your ribcage drawn in.

Two young women practicing ballet with a teacher in the dance hall.

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Clam pulseleft:Hold your knee at the top and pulse, lowering it slightly down and up.

Bend your knee so that your heels connect, then lower the knees to that they connect.

Exhale to kick, inhale to lower.

Woman doing hip exercises

The challenge is to keep the thigh still as you kick that leg out.

Do five in each direction, keeping your lower waist lifted.

Repeat everything on the right side.

Cropped image of woman doing lunge yoga pose

Figure-four stretch:Roll onto your back, crossing your left ankle over your right thigh.

Thread your hands through the back of that leg, interlacing your fingers and pulling into your chest.

Hold the stretch for as long as you need, then repeat on the other side.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Donkey kickleft:Come onto your forearms with your elbows underneath your shoulders, knees underneath your hips.

Open your leg out to that side, swing it open, then slowly lower it down.

Lift right up out of your right hip, as your whole body is twisted over.

Woman doing arm exercise without weights while sitting on mat at home.

Swing that leg all the way up and out.

You should feel this in your stabilizing leg as well.

Hip opener circleleft:Open your leg out to the side in a big circle, up and around.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Do five circles in each direction.

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