1. Assume the Position
The side lift and circle routine should be done on an exercise mat or thick carpet because you put a lot of pressure on your sides and hips. Be sure that you are able to lie on your side before trying this exercise. In addition to working your leg and inner thigh muscles, this position is a good indicator of how your spine is aligned. If you cannot keep your balance on your side for this exercise, you may need to do it near a wall on which you can lean.
2. Stretch it Out
Lie on your right side with your legs outstretched, one leg on top of the other. Point your toes comfortably out without straining them. Bend your right elbow and use it to support your head. Lay your head in the palm of your hand. Lift your left leg straight up in the air and bend your knee. Gently put your left foot down behind your right knee, forming a V-opening. Place your left hand on the floor in front of your stomach and suck in your abs. Keep your hips in alignment with your head and your right foot.
3. Rotation Time
Just holding the sideways position will put enough strain on your body that your abs and arms will feel a bit of side effects from this routine. Slide your head down onto your right upper arm is you have trouble keeping your head up too high. Now slowly lift your right foot and stretch through to the heel. With your right foot up of the floor about four inches, rotate your legs clockwise three times. Do not put your foot down yet. Instead, rotate it counter-clockwise three times. Rest and repeat. Do this move five times and then roll over on your other side and repeat with the other legs.
4. Add Reps
As your inner thighs and abs grow stronger, you will not feel so uncomfortable in this position. You should do this exercise at least three times a week to see any improvements. Each week, add another rep, until you can do ten reps of the circulating motions on each side. After these reps get too easy, you can begin to add small ankle weights to add resistance.
5. Warm up and Cool Down
The side lift and circle and be rough on the inner thigh, glutes and hamstrings, as well as the abs and obliques when done correctly, so allow them to rest while you lie on your back for at least 30 seconds after you've completed the reps. This exercise is best done in the middle of an exercise session, after you've had time to aerobically warm up all your muscles, yet before you've strained them to the limits.
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