This is one of the excercises that I find it so effective.
Follow these steps:
Lie on your back with your knees bent and both feet on the floor. Bring one knee to your chest, and hold it there. then, without arching your back or tilting your pelvis, slide your other leg straight down while contracting your stomach muscles by pulling your navel toward your spine. Hold for a count of 10. Return to your starting position, and repeat, switching legs. Repeat 3 0or 4 times. In addition to stretching the fronts and backs of your hip, you'll strengthen your abdominal muscles.
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