- Begin by lying on your right side with your knees bent 90 degrees, right elbow bent, and head resting on your right arm. Keep your spine in a neutral position and your shoulders, thighs, and ankles in a straight line.
- Keeping the backs of your heels in contact and cores in your hands, slowly lift your knees up about 45 degrees and pause for a moment. Note that your toes should also be raised, but keep your heels together.
- Bring your knees back to the starting position. This is repetition. Do 20 repetitions on each side.
For added difficulty, try this belt loop exercise and increase the number of sets.
8. Leg kickbacks (Quadruped hip Extension)
This low-impact exercise is great for increasing range of motion, stabilizing the core and lower back, and working the glutes.
- Start on all fours in what is known as the quadruple position. Your arms should be under your shoulders while your knees should be under your thighs. Fire up your core and make sure your spine is in a neutral position.
- Try to minimize weight changes by keeping your right knee off the floor. Push your right heel back and slightly up toward the ceiling and straighten your leg. Avoid twisting your hips or shoulders – your butt should do most of the work.
- Bring your feet back to the starting position. This is repetition.
- Do 8-12 repetitions of 2-3 sets on each leg.