Stretching the lower back and hips is a good place to begin. To stretch the lower back simply lie on your back and pull your knees into your chest. You can grab the backs of your legs and pull them closer or grab your knees and pull in.Breath deeply and hold for 30 to 60 seconds.
To stretch the hip flexors kneel on the floor (you may wish to put a pillow or folded towel under your knee for comfort) with your right knee up and your left knee down. Shift your hips forward without moving your feet until you feel a slight pull in your left hip, but do not allow your lower back to arch. Extend your left arm up and reach over toward your right allowing yourself to lean right to lengthen the stretch. Hold for 30 to 60 seconds and then do the same on the other side after you switch your leg position.
Do this daily,even twice a day.
Strengthening your abs is the next step. Crunches are a perfect way to do this. Lie face up on the floor and either extend your legs straight or bend your knee. Tilt your pelvis back and push your lower back into the floor. This will be easier with bent knees. Cross your arms on your chest and crunch up slowly 30 degrees off the floor. Return to the floor slowly. Start with 10 reps and work up to 30 or more.
3.SINGLE-LEG DEADLIFT TOUCHDOWN
The hamstrings and glutes must also be strengthened. You can do work them both with the single-leg deadlift touchdown, which will also work your ab muscles as you will be required to balance on one leg.
Stand on your right leg and lift your leg in the air. Place your left hand on your hip and reach for the ground with your right hand by bending at the waist. Allow your left leg to extend behind you. Touch the floor with your fingertips and then stand back up, pushing from your hips and glutes. Your right glute and hamstring will be used to help you stand back up. Do 10 on your right leg and then do 10 on your left. Two to three sets is good.
You can increase the difficulty of this exercise by holding a dumbbell in your hand.