It helps make your hips stronger and more flexible.

This is helpful for athletes and anyone wanting stronger legs.

It's good for different fitness goals: recovering from injury, sports training, or just getting healthier.

Lie on your back with the soles of your feet together and knees bent.

Gently press your knees towards the floor, feeling a stretch in your inner thighs.

Hold the stretch for 15-30 seconds, then relax.

Repeat this 5-10 times.

You can make it harder by pressing your knees down more firmly or holding the stretch longer.

Listen to your body and stop if you feel any pain.

It's always a good idea to talk to a doctor or physical therapist before starting a new exercise program, especially if you have any injuries.

Improved Hip Stability: This exercise strengthens the muscles around your hips, making them stronger and more stable. Stronger hip muscles help prevent injuries and improve your balance.

Increased Hip and Inner Thigh Flexibility: The Lying Butterfly stretch gently opens up your hips and inner thighs, making them more flexible. This can be especially helpful if you sit a lot or have tight hips.

Greater Range of Motion: Better hip flexibility means you can move your legs more easily and freely. This is great for activities like running, jumping, and even everyday movements.

Injury Prevention: Strengthening the muscles around your hips makes them less likely to get injured. This is important for preventing strains and other common hip problems.

Bring your feet together: Bend your knees and gently bring the soles of your feet together. Let your knees fall open to the sides naturally.

Feel the stretch: Gently press your knees toward the floor. You should feel a stretch in your inner thighs. Don't force it; it should be a comfortable stretch.

Breathe and relax: Hold this position for a few seconds. Take slow, deep breaths. Try to keep your lower back pressed flat against the floor.

Return to start: Slowly bring your knees back together and straighten your legs. This completes one repetition.

Repeat as needed: Do this exercise several times. Start with a small number of repetitions and gradually increase as you get stronger and more flexible.

Keep your back flat: This is important! Try to keep your lower back pressed against the floor throughout the exercise. This helps you avoid hurting your back and get the best stretch.

Lying Alternate Butterfly: Instead of lifting both knees together, lift one knee at a time while keeping your feet together like a butterfly. This helps you move your hips better and makes your hip muscles stronger. It's great for balance and being flexible.

Lying Hip Circles: Lie on your back and make small circles with your knees. This is all about making your hips more flexible and using your core muscles (your tummy and back muscles). It's a different way to work your hip muscles.

Both exercises work the same hip muscles, but in different ways.

The Alternate Butterfly is about doing the movement carefully and steadily, which is good for balance.

Hip Circles are more about how freely your hips can move and how strong your core is.

Try both and see which one you like best! Each one offers unique benefits for your hips and body.

Lying Hip Circles: This exercise works your hip muscles (hip flexors) and also strengthens your glutes (buttocks) and core (middle). You lie on your back and make small circles with your knees. It helps your hips move better and be stronger. It's a good way to build hip strength without needing any special equipment.

Supine Windshield Wipers: This exercise is great for your hips and also works your obliques (side muscles). You lie on your back and move your legs from side to side, like windshield wipers. This helps your hips become more flexible and strong, and it also strengthens your core.

Lying Crunch with Leg Lifts: This combines a crunch (a sit-up type movement) with lifting your legs out to the sides. This works your stomach muscles and the muscles on the outside of your hips. It's a good way to build both core strength and hip flexibility.

These exercises all help strengthen and improve the flexibility of your hips, but they each work your muscles in slightly different ways. Try them out and see which ones you like best!

Relax your shoulders and neck: Don't let them get tense. Keep them loose and comfortable.

Gently lower your knees: Avoid forcing them down. Move slowly and only as far as feels comfortable. Stop if you feel any pain.

This exercise gently stretches your inner thighs and hips, improving your range of motion.

Lie on your back with the soles of your feet together and let your knees fall open naturally. Don't force it!

Gently press your knees towards the floor using your elbows or hands. Feel the stretch in your inner thighs and hips.

Hold the stretch for 15-30 seconds, breathing deeply throughout. Relax and don't bounce.

Repeat this several times a day, gradually increasing the hold time as you become more flexible.

Listen to your body. If you feel any sharp pain, stop and consult a doctor or physical therapist.

Consistent practice will improve your flexibility and balance over time.

The Lying Butterfly Exercise is a great addition to any workout routine, helping you move more freely and comfortably.

It's suitable for many fitness levels, but always start slowly and gradually increase the intensity.