Hip Abduction

  • Lie on the back with a resistance band just above the knees, then bend the knees slightly.
  • Keeping the back slightly arched, gently push the knees apart to strengthen the outer thigh and buttock.
  • Hold for 5 seconds, and repeat this exercise 10 times.

Hip Adduction

  • Lie down on the back with both knees bent and place a medium rubber exercise ball between the knees.
  • Keeping the back slightly arched, squeeze the ball with both knees for 5 seconds.
  • Repeat 10 times.


  • Lie on the back with the knees bent and the palms flat on the floor.
  • Keeping the palms on the floor, lift the hips into the air and hold for 5 seconds.
  • Repeat this stretch between 8 and 10 times.

Triangle Pose

  • With the feet a little more than shoulder-width apart, point the right foot outward.
  • Extend both arms straight to the sides.
  • Bend to the side so the right hand touches the right shin, and the left arm is over the head.
  • Hold this stretch for 10 to 20 seconds.
  • Repeat on the left side.

Bird Dog Pose

  • Start on the hands and knees, keeping shoulders square and the face toward the floor.
  • Lift one leg and the opposite arm straight into the air and hold for 5 seconds.
  • Keep the back and pelvis level.
  • Repeat this stretch between 3 and 5 times on each side.