Resistance-Band Lying Bent-Knee Hip Abduction

1. Setup Position:

   • Lie on your back on a comfortable surface such as a mat.

   • Bend your knees and place your feet flat on the ground, hip-width apart.

   • Position the resistance band above your knees, ensuring it is secure.

2. Body Positioning:

   • Keep your arms rested on the floor beside you for balance.

   • Engage your core by tightening your abdominal muscles.

   • Your head should be aligned with your spine, looking straight up at the ceiling.

3. Movement:

   • Slowly lift your feet off the ground a few inches, keeping your knees bent at about a 90-degree angle.

   • While maintaining this position, begin to push your knees outward against the resistance of the band.

   • Focus on using your hip muscles to push your knees apart, feeling the resistance.

4. Return to Start:

   • Carefully bring your knees back together until they are slightly above the floor, maintaining tension in the band.

   • Repeat the outward push for the desired number of repetitions.

5. Repetitions:

   • Aim for 10 to 15 repetitions, resting as needed.

6. Breathing:

   • Inhale as you return your knees together and exhale as you push your knees apart.

7. Cool Down:

   • After completing your set, relax your legs and take a moment to stretch gently to prevent stiffness.

Tips:

• Ensure you control the movement to maximize effectiveness and reduce the risk of injury.

• Keep your core engaged throughout the exercise for better stability.