Loop a long resistance band around a secure anchor point close to the floor. Facing away from, and ensuring a good distance between yourself and the anchor point, come into an all fours position on an exercise mat. Take the other end of the resistance band up and over your head and position it at your hips. Proceed to take your knees outwards as far as you can, keeping a 90 degree angle at the knee and with feet flared out so that the insides of your feet are touching the floor. Push your hips backwards and sit in between your ankles. Rock the hips back and forth, holding at times where you feel tension. Repeat for the recommended amount of time.