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

( Side lying inside leg lift )

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Name of exercise  Side Lying Inside Leg Lift
Other names of exercise Side lying inside leg lift
Description of exercise Side lying inside leg lift is a simple yet effective exercise that targets the inner thigh muscles. To perform this exercise, lie on your side with your legs stacked on top of each other. Keep your bottom leg bent and straighten your top leg. Engage your core and lift your top leg towards the ceiling, keeping it straight and in line with your body. Hold for a few seconds and then slowly lower it back down. Repeat for several repetitions before switching to the other side. This exercise helps to strengthen and tone the muscles in the inner thighs, improving stability and balance. It can also help to alleviate lower back pain and improve overall leg strength.
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 left side, keeping back straight and neck supported with left hand as shown.
  • Hips should be flexed to about 30 degrees so legs are slightly in front, keeping toes and foot pointed up toward shins.
  • Bend knee of right leg and place foot on floor in front of left knee or thigh.
  • Tighten abdominals, inhale and lift left leg.
  • Exhale and lower leg.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Inner Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Low, Medium
    Direction of Exercise Adduction
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Improved hip strength
  • Better balance
  • Increased core stability
  • Toned inner thigh muscles
  • Improved flexibility
  • Reduced risk of injury
  • Improved posture
  • Strengthened glute muscles
  • Improved coordination
  • Better overall lower body strength

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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

  • Side lying inside leg lift exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes hip, knee, or ankle injuries, as well as lower back pain. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional.Additionally, pregnant women should avoid this exercise as it puts pressure on the abdominal muscles and can be unsafe for the baby. Those with balance issues or dizziness should also avoid this exercise as it requires a stable and controlled movement.It is important to listen to your body and avoid any exercises that may cause pain or discomfort. If you are unsure about whether or not you should perform the side lying inside leg lift exercise, consult with a certified fitness professional for guidance.

    • Precautions

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

  • Keep hips motionless.

    • Helpful in Diseases

  • Sciatica
  • Osteoarthritis
  • Hip bursitis
  • Piriformis syndrome

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    Frequently asked questions

     

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