Alternating Lying Bent-Knee Hip Abduction

1. Starting Position:

   • Lie on your back on a flat surface like a mat or carpet.

   • Bend your knees and keep your feet flat on the ground, hip-width apart.

   • Place your arms by your sides or rest them on your stomach for stability.

2. Movement:

   • Slowly lift your right leg out to the side while keeping your knee bent. Make sure to engage your core to maintain balance.

   • Raise your leg just until it’s parallel to the ground or comfortable for you, avoiding any excessive strain.

   • Hold this position for a moment to feel the stretch in your hip.

3. Return:

   • Bring your right leg back to the starting position, placing your foot flat on the ground.

   • Repeat the same motion with your left leg, lifting it out to the side while bent at the knee.

4. Repetitions:

   • Perform 10-15 repetitions on each side, alternating between legs.

   • Make sure to keep your movements controlled and deliberate.

5. Breathing:

   • Inhale as you lift your leg and exhale as you lower it back down.

Tips:

• Focus on using the muscles in your hips and thighs, rather than relying on momentum to lift your legs.

• If you feel any discomfort in your lower back, adjust the position of your legs or use a cushion under your lower back for support.

• Keep your head and shoulders relaxed on the floor throughout the exercise.