Move Targets: Glutes and Outer Thighs (Abduction)
Step 1: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet together with the soles of the feet pressed together. Let the knees fall out to the sides. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
Step 2: Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals strong helps to prevent excessive arching in the low back.
Step 3: Inhale and slowly lower yourself back to your starting position.
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