If you're looking to strengthen your core and tone your legs, the side lying leg raise is a great exercise to add to your routine. This move targets the outer thigh, hip, and glute muscles, helping to improve stability, balance, and overall fitness. In this article, we'll go over the benefits of the side lying leg raise and walk you through how to perform it correctly.
Benefits of the Side Lying Leg Raise
The side lying leg raise is a low-impact move that can be done by almost anyone, making it a great addition to any fitness routine. Here are some of the benefits of this exercise:
Tones Outer Thighs and Hips
One of the main benefits of the side lying leg raise is that it targets the outer thighs and hips, helping to tone and strengthen these areas. This can help improve your overall body composition and give you a more sculpted look.
Improves Balance and Stability
The side lying leg raise also helps to improve balance and stability, as it requires you to engage your core and maintain control throughout the movement. This can be especially helpful for older adults or those with balance issues.
Low-Impact Exercise
Because the side lying leg raise is a low-impact exercise, it can be a good option for those with joint pain or injuries. It's also a great move for anyone looking to add some variety to their routine without putting too much stress on their body.
How to Do the Side Lying Leg Raise
Ready to try the side lying leg raise for yourself? Follow these steps:
Step 1: Lie on Your Side
Start by lying on your side, with your bottom arm extended out in front of you for support. Your top arm can rest on your hip or be placed behind your head for added support.
Step 2: Engage Your Core
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your body throughout the movement.
Step 3: Lift Your Top Leg
Slowly lift your top leg towards the ceiling, keeping your foot flexed and your toes pointing forward. Be sure to keep your hips stacked on top of one another, rather than rolling backwards or forwards.
Step 4: Lower Your Leg
Lower your leg back down to the starting position, keeping it hovering just above your bottom leg. Repeat for 10-15 reps, then switch sides and repeat on the other side.
Modifications and Variations
As with any exercise, there are modifications and variations you can make to the side lying leg raise to make it easier or more challenging. Here are a few to try:
Make It Easier
- Place a pillow or rolled-up towel under your bottom hip for added support
- Decrease the range of motion by only lifting your leg partway
- Perform the exercise with your bottom leg bent at a 90-degree angle
Make It Harder
- Add ankle weights to increase resistance
- Perform the exercise with a resistance band wrapped around your ankles
- Hold a small dumbbell or medicine ball between your feet as you lift your leg
Conclusion
The side lying leg raise is a simple but effective exercise that can help tone your legs and improve your overall fitness. Whether you're a beginner or a seasoned pro, this move is a great addition to any workout routine. Give it a try and see how it can help you reach your fitness goals!