Lying Leg Lift Side

The lying leg lift side is a fantastic exercise that targets and strengthens the muscles in your core and hips, particularly the obliques and the glutes. This exercise is performed in a supine position, lying flat on your side. By engaging your core and isolating one side of your body at a time, you can effectively work on building stability, balance, and sculpting those desired lean muscles. During the lying leg lift side, you will lie on your side with your legs extended and stacked on top of each other. With your bottom arm extended and supporting your head, your top arm can either rest on your hips or provide extra support by placing it on the floor in front of you. From here, you will simply lift your top leg off the ground, keeping it straight, and squeezing through your obliques and glutes. The movement should be controlled and deliberate, ensuring proper form and alignment throughout. By incorporating the lying leg lift side into your workout routine, you can enhance your overall stability, improve your posture, and strengthen your core and hip muscles. Plus, it can be a great exercise for injury prevention and rehabilitation, especially for those struggling with lower back pain or hip issues. Remember, always start with proper warm-up exercises and gradually increase the intensity to avoid any unnecessary strain on your body. Keep in mind that proper form is key to maximizing the benefits of the lying leg lift side. Focus on keeping your core engaged, maintaining a neutral spine, and minimizing any unnecessary rocking or swinging motions. As with any exercise, start with a weight or difficulty level that challenges you but allows you to perform the movement with proper technique. So, if you're looking to spice up your core and hip workout routine, give the lying leg lift side a try!

Instructions

• Lie down on your side with your legs extended and stacked on top of each other.
• Rest your head on your bottom arm and place your top arm in front of you for support.
• Engage your core muscles and keep your body in a straight line.
• Exhale and lift your top leg as high as you can without rotating your hips or leaning back.
• Inhale and lower your leg back down to the starting position in a controlled manner.
• Repeat for the desired number of repetitions and then switch to the other side.

Tips & Tricks

• Engage your core throughout the exercise
• Keep your legs straight and toes pointed
• Use controlled movements
• Avoid using momentum to lift your legs
• Focus on the muscles of your outer thighs and hips
• Breathe continuously and avoid holding your breath
• Modify the exercise by bending your knees slightly if needed
• Keep your neck and shoulders relaxed
• Gradually increase the number of repetitions as you progress
• Incorporate this exercise into your regular workout routine for best results