Lie down on the mat, lean on your one forearm to have your elbow pointing perpendicular against the mat at shoulder level. Your palm rests on the mat and the other hand is free alongside your body.
From the lying position, lift the upper stretched out leg while spreading your legs. Grab the lifted leg with your free hand at your ankle or lower calf. Pull this stretched leg towards your head as far as it can go depending on your flexibility. The stretching and relaxing time depends on your type of stretching training. Turn over to the other side and switch legs.
Keep your torso firm while doing this exercise. Begin with spreading your legs at a smaller angle and as you warm up you can gradually widen the angle. Return to the starting position doing a slow, controlled movement rather than suddenly relaxing the muscle tension.
It is recommended to do this exercise only when your body has been warmed up to avoid injuries such as overstretched or torn abductors.
This is a stretching exercise: you push the stretched leg against your hand; then change the position to the other leg and hand.