Side Lying Hip Raises

Tutorial

1. 1
   Wrap a short fitness band around your thighs. Lie on the floor with your left side of your body and support yourself on your left forearm. Your left shoulder should be above your elbow. Bend your knees slightly so that there is a 135° angle between your thigh and lower leg. Hold on to your hips with your right hand.
2. 2
   Push your hips back slightly so that your upper body and thighs are at an angle of approx. 135° (previously 180°). This is your starting position.
3. 3
   Lift your hips off the floor and stretch them forward at the same time. Your thighs and upper body are now in one line (180°) and you only have contact with the floor with your left forearm and your left lower leg (incl. knee). At the same time, spread your right leg upwards during this movement so that your legs are as wide open as possible.
4. 4
   Lower your right leg and hips again and push your hips back until you are in the starting position.
5. 5
   One repetition has now been completed. Repeat this process for the specified number of repetitions and change sides after a 60-second break.