1. Starting Position:
- Lie on your side on an exercise mat or the floor, ensuring your body is in a straight line from head to heels.
- Position your elbow directly under your shoulder for support, keeping the forearm perpendicular to your body.
- Stack your legs on top of each other, with feet aligned.
2. Lift Your Hips:
- Engage your core and lift your hips off the floor by pushing through your forearm and the side of your feet.
- Your body should form a straight line from your shoulders to your feet.
- Hold this position for a few seconds, maintaining a stable core.
3. Hip Abduction:
- While in the side bridge position, lift your top leg upwards while keeping it straight.
- Keep your hips steady and avoid rotating your body.
- Raise the leg until it's almost parallel to the ground, then hold for a brief moment.
4. Lowering the Leg:
- Slowly lower your leg back to the starting position, still keeping your core engaged and hips lifted.
5. Repetitions:
- Perform 10-15 repetitions of the leg lift, then lower back into the starting side bridge position and hold for an additional 10 seconds.
- Switch sides and repeat for the other leg.
6. Cool Down:
- After completing both sides, relax and stretch your body. Focus on your sides and hips to promote flexibility.
Tips:
- Keep your neck in a neutral position, looking forward rather than up at the ceiling.
- If you're new to this exercise, you can start by keeping your bottom knee on the ground for support.
- Ensure you breathe normally throughout the exercise; do not hold your breath.
