Benefits:
- increased strength for the adductor and abductor muscles
- increased strength for the glute and core muscles
- improved hip mobility and stability
- increased flexibility of the hamstrings and hip flexors
Method:
Lie down on your side with your shoulders, hips, and heels in one fairly straight line.
Rest your head on your arm. Suck your belly button in and engage your core muscles as you inhale, then as you exhale stretch both legs firmly so they come off the mattress. In this position lift your top leg without rolling your hip back, then lower it down without moving your hips. Keep your legs strong and straight.
To add more variety, you can stretch your top leg forward as you exhale, then bring it back in line with the rest of your body as you inhale.
You can also make 5-10 small circles with your top leg making sure that the movement of your leg does not move your hips out of the neutral alignment.