1. Always Warm-up
Body stretches are the best method of warm-up before any routine. Touching the toes and doing side bends help you warm up for side leg lifts. One of the best exercises to warm the hip abductor is the lying hip abductor stretch. There are two ways to perform the exercise. Lay flat on the floor with one leg extended. Keep the back and shoulders in contact with the floor as you flex one leg and move the ankle on top of the other leg's knee. If you need to use the hand to do this it is alright. You can also do the exercise with the extended leg bent so the knee is toward the ceiling and place the ankle on top of the thigh of the bent leg.
2. Work Your Hip Abductors
The side leg lift works the hip abductors. These are the muscles located on the outer hip area and the outer thigh. The exercise gives a strength and endurance workout to the area. Good technique is important for the exercise. The side leg lift should be done in sets of 12 to 15 with regular breathing, even breathing throughout. Control is more important when lowering the leg and as with many strength exercises, slow and deliberate is important.
3. Get Into Position for a Lying Side Leg Lift
Line the body up as you lie on your side. Keep all parts in line, including your head. Slightly move your legs to the front so your body has a small bend. Your balance is improved when you do this and you also protect your back. If you feel more comfortable, bend your arm at the elbow and rest your head on your hand. Tighten the abdominal muscles for extra stability and strength.
4. Lifting Technique
Inhale and focus on your body by visualizing it filling with air down to the toes. Lift the leg on top and raise it to the ceiling as you exhale. Slowly lower the leg back down to touch the one on the ground. You can also do the exercise as a standing side leg lift. You simply lift one leg out to the side and lower it back down. Make certain the leg that remains on the floor keeps a straight alignment from head to toe.
5. Make It Tough
If you are really fit and feel comfortable in the strength of your body, add a little zing to the exercise when you do the leg lift lying down. Instead of separating the two legs, raise them together as far off the mat as you can. Keep the two together all the way up. Don't forget to exhale as you lift. Slowly lower the two back down to the mat as you inhale. Start with five repetitions.
Member Comments