Side-Lying Reverse Clamshell

Starting Position:

• Lie on your side on a comfortable surface, like a mat or carpet.

• Stack your legs on top of each other, keeping them straight.

• Rest your head on your lower arm or on a pillow for support. Your other arm can be placed on your side or in front of you for balance.

2. Body Alignment:

• Ensure your body remains in a straight line from head to toe. Avoid leaning forward or backward.

• Your hips should be directly stacked on top of each other.

Movement:

• Keeping your feet together, lift your top leg up towards the ceiling while keeping it straight.

• As you lift, lead with your heel and keep your toes pointing slightly downward. This movement will engage your hip muscles.

• Avoid rotating your hips or arching your back during the lift. Maintain a controlled and steady movement.

Return:

• Slowly lower your leg back to the starting position, controlling the descent.

• Ensure you are not dropping your leg; the movement should be smooth.

Repetitions:

• Perform 10 to 15 repetitions on one side, maintaining proper form throughout.

• Switch sides and repeat the exercise on the other leg.

Breathing:

• Inhale before you begin the lift, and exhale as you lift your leg. Inhale again as you lower your leg back down.

Tips for Beginners:

• If you feel discomfort in your lower back, adjust your position or take a break.

• Start with fewer repetitions if needed and gradually increase as you become more comfortable.