1. Lie down on your side on the floor or on a mat. Your body should be in a straight line from head to heels. Rest your head on your lower arm, or support it with your hand for comfort.
2. Stack your legs directly on top of each other, with your hips square and both legs straight.
3. Without moving your upper body, raise your top leg as high as you can without tilting your pelvis or using momentum. Keep your foot in a neutral position during the lift. This is the abduction part of the exercise.
4. Slowly lower your leg back down to the starting position, returning to the stacked leg configuration.
5. Now, cross your top leg in front of your bottom leg, raising it slightly and then lowering it beyond the midline of your body without touching the floor. This is the adduction part of the exercise.
6. Repeat the abduction and adduction for the desired number of repetitions before switching sides and repeating the sequence with the opposite leg.
7. Perform multiple sets as per your fitness level and training program.
Remember to maintain proper form throughout the exercise, focusing on using your hip muscles to create the movement and keeping your core engaged for stability. Breathe steadily, exhaling during the effort phase of the lift and inhaling as you lower your leg.
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