Lie on your side with your shoulder and hips in a straight line.  Bend your hips and knees slightly (about 45-60 degrees).

Tighten your abdominal (stomach) muscles, push down into the floor with your hand and bottom knee so that your hips do not roll backward as you lift your knee.

Tighten your gluteal (butt) muscles.  Lift your knee up toward the ceiling, keeping your feet together.

Return to resting position.

Repeat on your other side.

Lie on your side with your shoulder and hips in a straight line.  Bend your hips and knees slightly (about 45-60 degrees).

Tighten your abdominal (stomach) muscles, push down into the floor with your hand and lower knee so that your hips do not roll backward as you lift your foot. 

Lift your foot toward the ceiling as shown.

Return to resting position.

Lie on your back with your knees and hips flexed and your feet flat.

Tighten your abdominal (stomach) muscles to keep a neutral spine.  Draw your navel up and in toward your spine.

Place your thumbs on your hip bones on each side.  Slowly allow your knees to separate as far as possible.  Do not arch your back.

When one hip bone starts to move down toward your feet, stop and slowly return your knees together.

Lean your trunk over a table or counter.

Lift your _______ leg toward the ceiling.  Your knee should be slightly bent.

Return to resting position.

Repeat on the other side.