This front-to-back swing is an excellent exercise for your hip flexors, a group of muscles that connect your legs to your pelvis. When lying on your side, hips stacked and legs long, bend the leg touching the floor to a 90-degree angle and point the toes on your top, straight leg. As you slowly swing the top leg forward and then backwards, make sure the rest of your body does not roll with the movement. Placing one hand in front of your stomach and the other supporting your head helps stabilize your upper body.
Lie on your left side, hips stacked one on top of the other. Prop yourself on your left elbow and raise your right leg, toe pointed, to hip height.
Keeping your abs tight, sweep your right leg forward as far as you can without moving your hips or upper body. Then sweep your leg behind you as far as you can, squeezing your buttocks. Keep the movement controlled.
Original article and pictures take www.prevention.com site
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