Lying hip raise

This exercise works your hip flexors and your gluteus. Lie
face down on the floor with your legs extended. Bending
only at the hip, exhale as you slowly raise your right leg
a few inches off the floor.

Hold your leg in the air briefly and then slowly lower your
leg back to the floor. Repeat with the opposite leg.
Continue alternating each leg throughout the exercise.
Perform three sets of 15 to 25 repetitions. You should feel
a mild burn in your hips and gluteus while performing this
exercise.

Side-lying hip abductor lift

Lie on your left side with your legs extended, your head
resting on your left forearm and your hips and shoulders
facing forward. Bend your bottom knee (which is your left
knee if you are lying on your left side), then exhale and
slowly lift your top leg three feet in the air, then lower
as you inhale. Repeat the exercise with the opposite leg.
Perform three sets of 15-25 repetitions

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