Lying Leg Extension Abduction

Starting Position:

1. Lie flat on your back on a comfortable mat.

2. Keep your arms relaxed at your sides.

3. Bend your knees and bring your feet towards your glutes, keeping your feet flat on the floor.

Movement Instructions:

1. From the starting position, lift your legs off the ground so your knees are bent at a 90-degree angle, with calves parallel to the floor.

2. Slowly extend both legs straight up towards the ceiling, keeping your knees straight and feet flexed.

3. Once your legs are extended, begin to open your legs out to the sides (abduction) without touching the ground.

4. Hold the position at the widest point for a moment, focusing on engaging your inner thigh muscles.

5. Slowly bring your legs back together and then lower them back down to the starting position.

6. Repeat the movement for the desired number of repetitions, maintaining control throughout.

Tips:

• Ensure your lower back stays flat against the mat throughout the movement.

• Move slowly and with control to avoid straining your muscles.

• Focus on engaging your core to support your back during the exercise.

Repetitions:

• Aim for 10-15 repetitions, resting as needed between sets.