Weighted inside leg lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted inside leg lift )

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Name of exercise  Resist hip add sidelying w/wt
Other names of exercise Weighted inside leg lift
Description of exercise Weighted inside leg lift is a strength training exercise that targets the inner thigh muscles. It involves lying on your side with your legs stacked on top of each other and a weight placed on the top leg. From this position, you lift the top leg towards the ceiling while keeping your hips stable and engaging your inner thigh muscles. This exercise can be done with dumbbells, ankle weights, or resistance bands to add extra resistance and challenge the muscles. It helps to tone and strengthen the inner thigh muscles, improving balance and stability, and can also help to prevent injuries in the lower body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on involved side.
  • Support uninvolved leg on chair as shown.
  • Keep involved leg straight, weight on ankle.
  • Lift leg upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Adduction
    Type of Action Abduction, Elevation, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased core strength
  • Improved balance
  • Stronger hip muscles
  • Better stability
  • Enhanced posture
  • Increased flexibility
  • Toned inner thighs
  • Improved coordination
  • Reduced risk of injury
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Weighted inside leg lifts should be avoided if you have any injuries or conditions that affect your hips, lower back, or inner thighs. This includes conditions such as hip bursitis, lower back pain, or inner thigh strains. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put added strain on your pelvic floor muscles. People with balance or stability issues should also avoid this exercise as it can increase the risk of falls. It is important to consult with a doctor or physical therapist before attempting this exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise.
  • Use proper form and technique throughout the exercise.
  • Start with light weights and gradually increase as you get comfortable.
  • Keep your core engaged and maintain a neutral spine.
  • Avoid jerky or sudden movements.
  • Do not hold your breath, remember to breathe evenly.
  • Do not push yourself beyond your limit.
  • Use a stable and secure surface to perform the exercise.
  • Avoid swinging your legs or using momentum to lift the weight.
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscle weakness
  • Balance problems
  • Hip pain

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    Frequently asked questions

     

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