Exercise of the Day

Lying Abduction with Band

Starting Position

Begin by lying on your back with a resistance band wrapped around your feet. The band should be snug around your feet, but not too tight. Lift your legs off the ground so they are perpendicular to the floor.

Action

Keep your legs straight (but not locked) and spread your legs apart pushing against the resistance band. Go out (wide) about as far as you can without putting too much strain on your lower back. Slowly release to bring your feet back together. Try doing 2 sets of 10-12 repetitions.

Special Instructions

Make sure to push out just as much with your non-dominant leg as your dominant leg - keep it balanced. You can spread your arms out to your side, palms down or near your buttocks to help with balance and lower back strain.

Muscles Worked: Outer Thigh, Hips.

Exercise of the Day

Hip Flexor:

Starting Position

Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action

Exhale: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

Inhale: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions

Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute.