Lower Body: Outer Thigh Lift

Muscles Used: Abductors (Outer Thigh)

Equipment Needed: Mat or towel (optional)

Instructions:

1. Lie on your left side, flat against the floor.
2. Rest your head on your left upper arm.
3. Rest your right arm on your right hip.
4. Keep your legs straight.
5. Using outer thigh muscle (abductor), lift right leg 6 inches off floor. Keep right toe inflexed position (not a pointed position). (see photo A)
6. Exhale (breathe out) as you lift your leg.
7. Using resistance with the outer thigh muscle (not gravity), slowly lower your leg. (seephoto B)
8. Inhale (breathe in) as you lower your leg.
9. Repeat exercise for a set of 8.
10. Repeat entire sequence on your right side, step 1-9 (working left abductor muscle).

Photo A	Photo B

Remember:

• Continue to breathe.
• Do use a controlled abductor squeeze, without rocking or swinging your leg.
• Do keep your body straight and your hips aligned (one on top of the other).