1. Starting Position:
- Sit on the floor with your legs extended in front of you.
- Position your hands behind your hips for support, fingers pointing towards your feet.
- Keep your back straight and engage your core.
2. Leg Positioning:
- Bend your knees slightly and place your feet flat on the floor.
- Your feet should be shoulder-width apart.
3. Movement:
- Slowly lift your right leg off the ground, keeping your knee bent at about a 90-degree angle.
- Raise your leg until your thigh is parallel to the ground.
- Hold this position for a moment.
4. Return to Start:
- Lower your leg back down to the starting position slowly and with control.
5. Repetition:
- Repeat the lift for 10-15 repetitions.
- Switch to your left leg and perform the same steps.
6. Breathing:
- Inhale as you prepare to lift your leg.
- Exhale as you lift your leg and hold the position.
- Inhale again as you lower your leg down.
7. Tips:
- Keep your upper body steady and avoid leaning back.
- Focus on using your hip muscles to lift your leg.
- Start with one set and gradually increase to two or three sets as you build strength.
8. Cool Down:
- After completing the exercise, gently stretch your legs to relax the muscles.
This exercise helps to strengthen the hip flexors and improve core stability.
