Hip Abduction Side-Bridge

1. Starting Position:

   • Lie on your side on an exercise mat or the floor, ensuring your body is in a straight line from head to heels.

   • Position your elbow directly under your shoulder for support, keeping the forearm perpendicular to your body.

   • Stack your legs on top of each other, with feet aligned.

2. Lift Your Hips:

   • Engage your core and lift your hips off the floor by pushing through your forearm and the side of your feet.

   • Your body should form a straight line from your shoulders to your feet.

   • Hold this position for a few seconds, maintaining a stable core.

3. Hip Abduction:

   • While in the side bridge position, lift your top leg upwards while keeping it straight.

   • Keep your hips steady and avoid rotating your body.

   • Raise the leg until it's almost parallel to the ground, then hold for a brief moment.

4. Lowering the Leg:

   • Slowly lower your leg back to the starting position, still keeping your core engaged and hips lifted.

5. Repetitions:

   • Perform 10-15 repetitions of the leg lift, then lower back into the starting side bridge position and hold for an additional 10 seconds.

   • Switch sides and repeat for the other leg.

6. Cool Down:

   • After completing both sides, relax and stretch your body. Focus on your sides and hips to promote flexibility.

Tips:

• Keep your neck in a neutral position, looking forward rather than up at the ceiling.

• If you're new to this exercise, you can start by keeping your bottom knee on the ground for support.

• Ensure you breathe normally throughout the exercise; do not hold your breath.