Lie on back near edge of flat surface, hold both knees to chest. Slowly lower right leg keeping left knee bent. You should feel a stretch across the top of thigh. Hold for 20 seconds. Relax. Repeat alternating between left and right sides.
Lie on back with both knees bent. Cross legs placing right ankle over left knee. Pull on left leg until a stretch is felt in the buttock/hip area. Hold for 20 seconds. Relax. Repeat alternating between left and right sides.
Maintain spine in neutral position while stabilizing with abdominal muscles to protect the low back during aerobic exercise.