Side-Lying Thigh Hold Raise

Side-Lying T-Thigh Raise Hold

Positioning:

1. Starting Position: Lie on your side on a mat. Keep your legs extended straight out, one on top of the other.
2. Head Support: Rest your head on your lower arm or hand for support. Your upper arm can rest along your body or be placed on your hip.

Movement Instructions:

1. Engage Your Core: Tighten your abdominal muscles to support your lower back.
2. Raise Your Upper Leg: Keeping your legs straight, lift your upper leg toward the ceiling. Aim for about a 45-degree angle. Ensure your hips remain stacked (one directly over the other).
3. Hold the Position: Once your leg has reached its peak height, hold this position for a few seconds. Focus on maintaining control and stability.
4. Lower Your Leg: Slowly lower your leg back to the starting position without letting it touch the bottom leg. This adds an additional challenge to the stability of your core.
5. Repeat: Perform the desired number of repetitions (usually 10-15) on one side before switching to the other side.

Tips:

- Keep your foot flexed to engage the muscles in your thighs more effectively.
- Avoid leaning forward or backward; keep your body aligned.
- Breathe steadily throughout the movement; exhale as you lift your leg and inhale as you lower it.