The very top of your legs at the point where your hips and thighs meet is strengthened through side leg raises. You exercise your leg abductor muscles of the gluteus medius and gluteus minimum with or without the use of a resistance tool. Your abductors respond with improved strength and tone from the repeated contractions during the exercise and a day of rest following the workout.
Standing
Standing side leg raises are performed without additional resistance and use the weight of your leg to challenge the abductor muscles. Stand tall with your feet directly underneath your hips. Shift your weight onto your left foot and slightly lift your right foot off the floor. Keep your body tall and your right leg straight as you raise your right leg to the side. Lift your leg as high as possible without leaning to your left. Aim to lift your leg until it is parallel with the floor. Lower your leg with control and repeat eight to 12 lifts on your right leg. Complete an equal number of lifts with your left leg.
Resistance Band
Increase the challenge of your standing side leg lift by adding an exercise resistance band to the workout. Secure one end of the band to a low, stable object such as a chair or table leg. Wrap the band around the base and pull one handle through the other to form a secure loop. Stand with your left hip closest to the base. Place your right foot in the open handle. Stand tall and lift your straight right leg out to the side as it pulls against the resistance band. Complete eight to 12 leg lifts on each leg.
Lying
Side lying leg lifts are performed without a resistance tool. Lie on your left side. Stack your hips over each other and straighten your legs. Bend your left elbow and rest your arm on the floor for support underneath your head. Place your right hand on your right hip. Raise your straight right leg as high as possible without shifting your hips forward or backward. Slowly return your right leg to start position. Complete eight to 12 repetitions on each leg.
Pilates Ring
Increase the challenge of your side lying leg lifts by adding a Pilates exercise ring. The resistance ring is a flexible circle that adds intensity to your exercises. Lie on your left side with your legs straight out to the sides. Place both feet inside the exercise ring. Place your right hand on the floor in front of your hips. Stack your hips on top of each other. Lift your right leg and press against the top of the ring. Hold the movement at the top for one or two seconds and then release to start position. Complete five to eight repetitions on each leg.
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