• Warming up your hips, glutes and sides of your legs
• This helps to loosen off the muscles and make sure your legs are warm and ready to move!

• Glutes (your bum)
• Psoas (your hips)
• Abductor & Adductors (outside & inside of your legs)

You might want a chair, wall or similar for this movement

Step 1

Hold onto your chair, wall or similar at your side and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and lift one leg forward (not too high, you shouldn’t feel a stretch)

Step 4

Lower your leg, moving through your start position and lift your leg directly behind you. You’ve now created a ‘swinging’ movement

Step 5

Repeat this forward and backwards motion, lifting the leg slightly higher each time (you only want to feel a slight stretch). Repeat on your other leg

Step 1

Facing it, hold onto your chair, wall or similar for balance and keep your feet just wider than hip width apart (or a comfortable distance for you)

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight in your heels, squeeze your glutes (your bum) and lift your leg to the side (not too high, you shouldn’t feel a stretch)

Step 4

Lower your leg back to your start position

Step 5

Repeat this side movement, lifting the leg slightly higher each timeRepeat on your other leg