The first thing I'm going to show you is Forward Facing Hip Lifts and Drops. Again, you want to make sure you are in correct posture. Chin up, chest up, tailbone tucked under, and for this one you want to have your feet about your shoulder length apart. Make sure your knees are slightly bent, again keep that tucked under, what you want to do is straighten one knee, don't lock it, just straighten it slightly, and just by straightening it, you will get a lift here in your hip. So, lift, lift, again all I'm doing is straightening my knee just slightly. From the side, knees slightly bent to start with and lift, lift, just by straightening that knee. Lift, lift. So from the forward, again knees bent, tucked under, and lift, lift, by stretching that knee out, leg up straight, you don't want to lock it. You will hurt yourself. So lift, lift, lift, and now the other leg. Make sure you're sitting into it, and lift, lift, lift, lift, and for Drops, what you want to do is you want to make sure sitting into it again, you're going to drop the knee just slightly more. You're going to drop that knee, bring it down. From the side, drop, your knee's going to come out just a little bit more to allow that hip to drop. Drop, drop, drop, make sure you keep that chest lifted. From forward facing, again drop on the other side, drop, drop, again I'm just forcing the knee out just a little bit more. Try to keep the standing leg very still, you don't want to get a bounce into it. So again, to bring the Lift, lift, lift, lift, straighten your leg a little bit more, and lift on the other side. Lift, lift, lift, and Drops you want to bend the knee a little bit more. Drop, drop, drop, and the other side, drop, drop, drop. That is Hip Lifts and Drops.
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