1. Starting Position:
- Stand next to a chair, a few inches away from it.
- Use your nearest hand to hold onto the back of the chair for balance.
- Keep your feet hip-width apart and maintain a slight bend in your knees.
2. Body Alignment:
- Ensure your shoulders are relaxed and down.
- Your head should be aligned with your spine, looking straight ahead.
- Engage your core muscles by pulling your belly button towards your spine.
3. Performing the Exercise:
- While holding onto the chair, slowly lift the leg that is furthest from the chair out to the side.
- Keep your leg straight and try to lift it to about hip level. Avoid leaning your body to the side; keep your torso upright.
- Hold the raised position for a moment, feeling the contraction in the outer thigh and hip.
4. Lowering the Leg:
- Slowly lower your leg back to the starting position, maintaining control throughout the movement.
- Ensure you do not drop your leg quickly; this helps in building strength.
5. Repetition:
- Repeat this movement for 10-15 repetitions on one side.
- After completing the set, switch to the other leg and repeat the exercise.
6. Breathing:
- Inhale as you lower your leg and exhale as you lift it.
7. Tips:
- Keep your movements slow and controlled.
- If you feel any strain in your joints, re-evaluate your positioning.
- Focus on maintaining balance and stability while performing the exercise.
8. Finishing:
- After completing the exercise, step away from the chair, and take a moment to stretch your legs, if desired.
This exercise helps strengthen the outer thighs and improve balance and stability.
