Lying Glute Raised Abduction Around-The-World

Positioning:

1. Start by lying face down on your mat with your legs extended straight behind you. Ensure your body is in a straight line from your head to your toes.
2. Keep your arms extended out to the sides, forming a 'T' shape with your body or resting your hands on the ground under your forehead for support.
3. Engage your core to stabilize your body and keep your pelvis pressed into the mat.

Movement:

1. Begin the movement by raising one leg off the ground while keeping it straight. Aim to lift it as high as you can without bending your knee.
2. Once your leg is raised, move it outward toward the side of your body, maintaining the height of the lift.
3. After reaching the side, move your leg in a circular motion, bringing it above your body and then back down toward the mat, forming a circular pattern.
4. Return your leg to the starting position on the ground, and repeat the movement for the desired number of repetitions.
5. Switch to the other leg and repeat the entire movement sequence.
6. Aim for 10-15 repetitions per leg, focusing on controlled movements.

Tips:

- Keep your hips squared and avoid twisting your torso during the movement.
- Focus on squeezing your glutes as you lift and abduct your leg.
- Maintain a steady breath throughout the exercise; exhale as you lift and abduct, and inhale as you return to the starting position.