Outer Thigh Lift

Aim

• To strengthen your outer thigh (abductor) muscles, glutes
• Equipment Required: a firm but not hard surface such as an exercise mat

Technique

1. Lie on your left side, your head resting on your hand, your shoulders, hips, and knees in a straight line.
2. Place your top hand on the floor in front of your chest and support your head with the other.
3. Slowly lift your top leg straight up and slightly back as high as you can.
4. Hold for a slow count of 5, then lower slowly.
5. After you've completed your repetitions, change sides.
6. Start with five repetitions each side, and increase to 20 as you get fitter.

Key points to remember

• Lower the leg slowly back to the floor in a controlled manner - do not just drop it.
• Keep the top foot flexed
• For added balance, you can bend your bottom leg.

Alternatives

• You can do this exercise with the upper leg straight or bent at the knee.