1. Do a Standing leg Lift
Stand up straight and hold onto a chair or counter for support. Point your right foot and place it on the floor in front of your body. Turn your leg out slightly and let the right knee bend and fall out to the side. Keep your leg turned out, the knee bent and lift your right foot up. Think about squeezing the muscles of the inner thigh as you lift and lead with your heel. Then slowly lower the foot back down. Do not rock the upper body backwards or forwards as you lift. Maintain a straight back and good posture. Use a four, one-thousand count to both lift and lower the foot. Repeat for 3 sets of 8 to 12 repetitions. Do the same with the left foot. To advance this exercise you can wear ankle weights or use the cables at your gym.
2. Try a Side Lying leg Lift
Lie on your left side. Make sure you use good posture. Stack your top shoulder over your bottom shoulder, your hips should be over one another as well. Avoid rolling backwards during this exercise. Bend your top knee and place the right foot on the floor behind the left leg. Turn your left foot so that the toes are touching the floor and the heel is off the floor. Lift your left leg (the bottom leg) up as high as you can using good posture. Again do not rock backwards or bend at the waist. Focus on lifting with the heel. Use a four, one-thousand count to both lift and lower the foot. Do 3 sets of 8 to 12 repetitions. Repeat with the left leg. To advance this exercise you can wear ankle weights.
3. Use a Ball With Bridge Pose
For this exercise you can use a physio ball or a regular child's ball. Lie on your back with the knees bent and the feet flat on the floor. Place the ball between your knees. Your arms are by your sides with the palms facing the floor. Squeeze your knees into the ball as you lift your hips up as high as you can. Make sure you do not let the chin tip back or arch the neck. Keep the chin tucked in and the neck straight during the entire exercise. If you have difficulty keeping your head flat on the floor, place a small pillow under your head or a towel roll under your neck. Then slowly lower down. Use a four, one-thousand count to both lift and lower the hips. Repeat for 3 sets of 8 to 12 repetitions.
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