- Stand up straight with a good form.
- Alternate between pulling your knees towards you chest.
- Make sure you maintain an upright posture throughout the movement.
- Lie on your back.
- Bend one knee and pull it towards your chest.
- Maintain the stretch for a few seconds before swapping legs.
- Lie on your back with knees slightly bent and heels dug in.
- Perform a posterior pelvic tilt (flatten your lower back on the ground).
- Press the heels into the ground to raise your hips off it.
- Hold the position for the specified duration.
- Lie on your back. Place your heels on a box or bench, having a 90° angle at hips and knees.
- Perform a posterior pelvic tilt (flatten your lower back against the ground).
- Push through your heels into the box, lifting your hips up to the point where there is a straight line from your chest to your knees.
