Lying Side Leg Raises

Looking for an exercise to help tone your glutes and abductor muscles? Try Lying Side Leg Raises on a mat. These are great for beginners. The intensity can also be increased, for intermediate exercisers, by adding ankle weights to the movement.

Movement:
Lie on your side forming a straight line upwards from your ankles, knees, hips, shoulders and ears.

Then, move your legs very slightly in front of you, so that you are in a minor curved shape. This curve will help with balance throughout the exercise, and it also protects the lower back.

You can prop your head up on your hand, or stretch the bottom arm out long and lay your head down. If you choose to prop your head up, you must support your alignment by lifting your rib cage slightly, away from the mat.

Make sure that your abdominals are activated and pulled in. Using the abs for strength and stability is key during this exercise.

From this position, lift your leg upwards, leading with your heel. Make sure to stop when your leg is at a 45 degree angle at your hips. Slowly lower your leg, hovering closely to the leg on the mat but not touching. Lift the leg again. Do this for 20 reps.
Then turn over to the other side and repeat with the other leg.

Note: It is important that you prevent your body from rocking while doing this exercise. Keeping your abdominals tight will prevent this from occurring.
Increase the challenge by pausing at the top of your lift for 2-5 secs.

Pic from thatsfit.com