Sideway Lift Vertical Turn

Sideways Lifts Vertical Turn

Starting Position:

1. Lie Flat: Begin by lying on your back on an exercise mat or a comfortable surface.
2. Position Your Arms: Place your arms at your sides, palms facing down for stability.
3. Leg Position: Keep your legs straight and together.
4. Lift Legs: Raise your legs towards the ceiling until they are vertical.

Movement Instructions:

1. Engage Core: Tighten your abdominal muscles to support your back.
2. Vertically Lift: From the vertical position, carefully lift your hips off the ground while keeping your legs straight and vertical.
3. Lower Hips: Gently lower your hips back to the mat without touching the floor, keeping your legs extended.
4. Repeat the Motion: Continue to lift and lower your hips while maintaining the vertical position of your legs. Aim for smooth, controlled movements.
5. Breathing: Inhale as you lift your hips and exhale as you lower them.

Tips:

- Ensure your neck remains neutral and do not strain it; your gaze should be directed upwards.
- Keep movements slow and controlled to maintain balance and avoid injury.
- If you are a beginner, you may reduce the range of motion until you feel more comfortable with the exercise.

Repetitions:

- Aim for 10-15 repetitions, or as many as you feel comfortable doing. Take breaks as needed.