Movement · Wake Up Your Hips
Prone Frog Stretch
Move 5 of 5
Starting position
Lie on your stomach, then slide your knees out wide to the sides, bent at 90 degrees, with the insides of your feet flat on the floor.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
Prop onto your forearms and gently push your hips back toward your heels, then ease forward. Rock slowly, breathing into the inner thighs and groin.
Keep in mind
Keep your belly button drawn in slightly — don’t let your lower back sag into a deep arch.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →