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Exercise:

Lateral position, with the leg on the supporting surface bent slightly. The other leg, turned inwards with extended hip and knee joints and flexed ankle joint, is raised and lowered; the right hand stabilizes the pelvis.

Repeat exercise 10-20 x

Exercise:
 
Backward press-up position, legs tucked-up, buttocks lifted. In this position, press the buttocks together as tightly as possible whilst keeping the thighs as relaxed as possible.
 
Repeat exercise 10-20 x