Seated Leg Lift

1. Starting Position:

   • Sit on the floor with your legs extended in front of you.

   • Position your hands behind your hips for support, fingers pointing towards your feet.

   • Keep your back straight and engage your core.

2. Leg Positioning:

   • Bend your knees slightly and place your feet flat on the floor.

   • Your feet should be shoulder-width apart.

3. Movement:

   • Slowly lift your right leg off the ground, keeping your knee bent at about a 90-degree angle.

   • Raise your leg until your thigh is parallel to the ground.

   • Hold this position for a moment.

4. Return to Start:

   • Lower your leg back down to the starting position slowly and with control.

5. Repetition:

   • Repeat the lift for 10-15 repetitions.

   • Switch to your left leg and perform the same steps.

6. Breathing:

   • Inhale as you prepare to lift your leg.

   • Exhale as you lift your leg and hold the position.

   • Inhale again as you lower your leg down.

7. Tips:

   • Keep your upper body steady and avoid leaning back.

   • Focus on using your hip muscles to lift your leg.

   • Start with one set and gradually increase to two or three sets as you build strength.

8. Cool Down:

   • After completing the exercise, gently stretch your legs to relax the muscles.

This exercise helps to strengthen the hip flexors and improve core stability.