Hip Abduction

By targeting the muscles of the hips, thighs, and buttocks, this exercise makes your lower body shapelier and strengthens your hipbones, which may be especially vulnerable to fracture as you age.

  1. Stand behind a sturdy chair, with feet slightly apart and toes facing forward. Keep your legs straight, but do not lock your knees.
  2. To a count of two, slowly lift your right leg out to the side.  Keep your left leg straight—but again, do not lock your knee.
  3. Pause. Then, to a count of four, slowly lower your right foot back to the ground.
  4. Repeat 10 times with the right leg and 10 times with the left leg for one set.  Rest for one to two minutes. Then complete a second set of 10 repetitions with each leg.

Make sure you:

  • Don't lock your knee on the supporting leg.
  • Keep your toes facing forward throughout the move.
  • Don't lean to the side when you lift your leg.

* To increase the difficulty of this exercise, you may add ankle weights.



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