Exercise of the Month:
One area of the leg that very few people are happy with is their outer thigh. Many of us have what is affectionately known as “saddle bags”. One exercise that targets this area is a side-lying bent leg lift.
Side-Lying Bent Leg Lift Position:
- Lay on the floor in a side-lying position
- Stack your hips one on top of the other (no leaning forward or back)
- Cradle your head on the floor with one arm and place your top hand on the floor in front of your chest for balance
- Position both legs so that there is a 90-degree angle at the hips and knees (you should look like you are seated in a chair)
- Lift your top knee slightly so that your knees are a fist width apart. This will be your starting and ending position for each lift.
- Finally, check your spinal alignment to make sure that your spine is in a straight line from the top of your head to your hips.
Inhale through your nose to prepare and lift your leg about six inches as you exhale through your mouth. Inhale down until your knees are a fist width apart and repeat. Do not rotate your leg on the lift. Make sure that your lifting leg is always a mirror image of the supporting leg and your knees and hips are stacked If you feel the lift in any muscle other than the outer thigh, stop, check your position and try again.
Start with one set of four half-time lifts, until you’re confident in your form. Work up to 8 singles, 8 pulses and an isometric hold for 8 counts over time. When you have finished your set on one leg, roll to the other side and repeat the same number of lifts with the other leg.