Lying Single-Leg Lift

Positioning:

1. Start Position: Lie flat on your back on a comfortable, flat surface such as a mat or carpet.
2. Leg Placement: Bend your knees so that your feet are flat on the ground, about hip-width apart. Keep your arms relaxed by your sides.

Movement:

1. Lift One Leg: Engage your core muscles. Slowly lift your right leg off the ground while keeping it straight. Raise it until it forms about a 45-degree angle with your body.
2. Hold the Position: Pause at the top for a moment, ensuring your back remains pressed against the surface and your core is engaged.
3. Lower the Leg: Gradually lower your right leg back to the starting position, keeping control of the movement.
4. Repeat on the Other Side: After completing the desired repetitions, switch to your left leg and perform the same lifting and lowering movements.
5. Repetitions: Aim for 10-15 repetitions on each leg, or as many as you feel comfortable performing.

Tips:

- Focus on controlled movements to maximize the engagement of your core and leg muscles.
- Breathe steadily throughout the exercise; inhale as you lift your leg and exhale as you lower it.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength and comfort.