Start in a side-lying position with a resistance band placed just above your knees.
Perform the following exercises:
1: Stack your legs on top of each other and bend the knees at 90 degrees.
Now try to open up your legs by moving your top knee away from the bottom knee.
Return to the starting position and repeat the exercise.
2: Keep lying on your side and extend your top leg, lift your leg sideways and move against the resistance.
Try to move back slowly and controlled.
3: Lie on your front and try to extend your leg backward, while keeping your pelvis on the floor.
Alternate your legs.
4: Turn on your other side and try to repeat the first two exercises on this side.
5: Move onto your back and bend your knees.
Now try to lift your pelvis off the floor in a 'bridge' position, until your knees, hips and shoulders are in line.