Lie on your back with your legs stretched out. Place your arms flat on the floor and keep your shoulders in contact with the ground. Lift your right leg straight up into the air and bring it across your body, rotating your hips until your right foot is an inch above the floor. Hold for one second then return to the start. Repeat the move with your other leg and alternate for 15 reps on each leg.

Expert tip: ‘This exercise will promote flexibility in your hips before you ride to protect you against injury.’