1. Lie on your left side, with your legs extended together in line with your body. Extend your left arm, and rest your head on your upper arm. 2. Bend your right knee and grasp the ankle with your right hand. 3. Pull your ankle in towards your buttocks as you stretch. 4. Return to the starting position, and repeat on the 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.

1. Start in plank position, with your shoulders directly over your hands, your torso straight and your weight distributed evenly between your arms and legs. 2. Draw your left knee into your chest, flexing the foot while rocking your body forwards over your hands. You should come up on the toes of your right foot. 3. Extend your left knee backwards, rocking the body back, and shifting your weight onto your heel. With your head in between your hands, straighten your right leg and lift it towards the ceiling. Repeat.

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. Kneeling, bring one leg forwards, with your foot in front of your knee. 2. Slowly lean forwards and push your pelvis downwards until you feel a stretch in the front of your hip. Hold for 15 seconds. Switch legs, and repeat.

1. Lie facedown with your arms lifted off the floor by your hips, palms up. Draw your shoulders down away from your ears. Turn your legs out from the top of your hips and pull your inner thighs together. 2. Pull your navel off the mat and toward your spine, pressing your pubic bone into the mat. Lengthen your legs and lift them off the mat, tightening your thigh muscles. 3. Press your heels together and then separate them in a rapid but controlled motion. 4. Beat heels together for eight counts, then return to the starting position. Repeat sequence.

1. Lie prone on the floor with your legs hip-width apart. Stretch your arms beside your ears on the floor. Engage your pelvic, and draw your navel into your spine. 2. Extend through your upper back as you lift your left arm and right leg simultaneously. Lift your head and shoulders off the floor. 3. Lower your arm and leg to the starting position, maintaining a stretch in your limbs throughout. 4. Extend your right arm and left leg off the floor, lengthening and lifting your head and shoulders. 5. Elongate your limbs as you return to the starting position.

1. Bring your hands behind your head, lifting your legs off the floor into a tabletop position. 2. Roll up with your torso, reaching your right elbow to your left knee and extending the right leg in front of you. Imagine pulling your shoulder blades off the floor and twisting from your ribs and oblique muscles. 3. Alternate sides. Repeat sequence.

1. Bring your hands behind your head, and lift your legs off the floor into a tabletop position, so that your thighs and valves form a 90-degree angle. 2. Roll up with your torso, reaching your right elbow to your left knee and extending the right leg in front of you. Imagine pulling your shoulder blades off the floor and twisting form your robs and oblique muscles. 3. Alternate sides. Repeat.