Sidelying leg back and front exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying leg back and front )

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Name of exercise  Sidelying Leg Back and Front
Other names of exercise Sidelying leg back and front
Description of exercise Sidelying leg back and front exercise is a simple yet effective exercise that targets the muscles in the legs and core. To perform this exercise, lie on your side with your legs straight and stacked on top of each other. Keeping your top leg straight, lift it up towards the ceiling, engaging your glutes and hamstrings. Then, bring your leg back down and in front of your bottom leg, engaging your quadriceps. Repeat this movement for a set number of repetitions before switching to the other side. This exercise helps improve leg strength, balance, and stability, making it a great addition to any workout routine.
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 pointed.
  • Tighten abdominals, inhale and lift right leg.
  • Exhale slowly and touch toes of right foot in front of left foot, then in back of left foot then lower leg and inhale.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Low, Medium
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Adduction, Extension, Flexion

    Benefits of exercise

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

  • Improved balance
  • Increased hip mobility
  • Strengthened glutes
  • Improved core stability
  • Reduced risk of injury
  • Improved posture
  • Strengthened leg muscles
  • Improved coordination
  • Increased range of motion
  • Improved 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

  • Sidelying leg back and front exercise should be avoided if you have any existing injuries or pain in your hips, back, or legs. It is also not recommended for pregnant women or individuals with balance issues. If you experience any discomfort or pain while performing the exercise, stop immediately and consult with a healthcare professional. It is important to listen to your body and not push yourself beyond your limits. Additionally, if you are new to this exercise, it is best to start with lighter weights and gradually increase as you build strength and proper form. Always consult with a certified fitness trainer for proper guidance and modifications if needed.

    • 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

  • Low back pain
  • Sciatica
  • Osteoarthritis
  • Hip pain
  • Knee pain
  • Muscle imbalances
  • Postural imbalances
  • Balance and coordination issues

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    Frequently asked questions

     

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