1. Standing, cross your left leg in front of your right. 2. Bend forwards from the hips while keeping both legs straight, and reach your hands towards the floor. 3. Hold for 15 seconds. Repeat the sequence three times on each leg.

1. Stand with your feet parallel and close together, with your arms at your sides. 2. With your right hand, reach behind as you bend your right knee. Grasp your right foot and gently pull your heel towrads your buttocks with your hand until you feel a stretch in the front of your thigh. Keep both knees together and aligned. 3. Hold for 15 seconds, and repeat. Switch sides, and repeat on the left leg.

1. Stand with your feet planted widely and your arms outstretched in front of you, parallel to the floor. 2. Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor. 3. Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended. 4. Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat.

1. Lie flat on the floor, with both legs and arms extended. 2. Bend your right knee towards your chest, and then straighten your leg up in the air. Anchor the rest of your body to the floor, straightening both knees and pressing your shoulders back and down. 3. Cross your raised leg up and over your body, aiming for your left shoulder. Continue making a circle with the raised leg, returning to the centre. Add emphasis to the motion by pausing at the top between repetitions. 4. Switch directions so that you aim your leg away from your body. Repeat with the other leg.

1. Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed towards your hips. 2. Press up through your arms and lift your chest up, squeezing your glutes and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet. 3. Without allowing your pelvis to drop, raise your left leg, straightened, in the air. 4. Slowly lower your leg to the floor and switch to the right leg. Repeat on other side.

1. Lie on your back with the roller placed lengthwise under your spine, your buttocks and shoulders resting on the roller. Place your forearms on the floor on either side of the roller to balance yourself. 2. Draw your knees up to a tabletop position, forming a 90-degree angle between your hips, thighs, and calves. 3. Keeping your back flat, lift your head, neck, and shoulders off the roller. Straighten your right leg and pull your left knee in towards your chest, keeping your head, neck, and shoulders lifted. 4. Switch legs while maintaining your balance, imitating the pedalling of a bike. Repeat fifteen times on each leg.