This one works the outer thigh, plus your entire core to stabilize and balance you!
Here’s how you do it:
- Lie down on one side. Straighten your body with the edge of the mat, so that your legs are straight and your bottom arms is straight, head resting on the bottom arm.
- Lift your top leg to hip height (not too high) and make small, slow circles in a forward direction (repeat 6-10 times). Try to inhale for one rotations; exhale for the next.
- Keep you leg lifted and reverse the direction of your circle (repeat 6-10 times).
- Continue switching directions for up to 3 sets of 10 as you get stronger.
- Roll onto your other side, line up straight with the mat and repeat the entire series.
Try to imagine someone is pulling on your top legs so that you are lengthening those muscles as you work them. Squeeze your gluts (butt muscles) to help keep your body straight so that you don’t start to bring your feet forward, making the exercise easier. Keep squeezing your core, so that nothing but the leg in motion is moving. The rest of your body should be completely still. To help you balance place the hand of your top arm on the floor in front of you. For more of a challenge place your top arm on your top hip. Try different positions to see what works for you. You’ll be surprised how this exercise works more than your leg!