- Lay flat on the floor with your arms at either side.
- With one leg, hook one foot under the joint of your other leg.
- Rotate your hips so that your knees are pointing sideways, keeping your hooked leg flat against the floor.
- Pause at the apex of the stretch and repeat with your other leg.
- Lay on your back with your arms at either side.
- Raise your knees so that they are pointing straight towards the ceiling. Keeping your legs pressed together, rotate your hips to either side.
- Repeat this motion as necessary.
- Lay flat against the ground with your knees at an angle and your feet flat against the floor.
- Grab your legs just below the knees, and pull your legs towards your chest.
- Pause at the apex of the stretch, then return to the starting position.
- This exercise works best with a rope attachment but can be done with anything. The attachment should be set to the bottom of the machine.
- Face away from the cable machine, straddle the cable itself, and grab the attachment. Walk a few steps away.
- Break at the hips while maintaining a flat back and mostly extended knees.
- Push hips forward until you are back in a standing position.
