Hip Twist Sideway

Today I am introducing the Hip Twist Sideways for stronger gluteus medius muscles.This muscle helps to keep the core and legs working together effectively, especially for side to side movement and climbing up and down. These muscles are also responsible for protecting the knees.

Level 1

· Lie down on your side with your legs stacked on each other, keeping your knees together and rest the head under your arms.

· Bend your hips approximately 45 and bend your knees to 90 .

· Inhale to prepare.

· Exhale and lift the top knee upwards, keeping the feet together.

· Inhale and lower the top knee on to the bottom leg.

· Repeat 8–10 times

· Repeat on the other leg.

Level 2

· Inhale to prepare.

· Exhale and gently raise the lower leg and lower the knee to the lower leg

· Inhale and hold, repeat at least 2 to 3 times.

· Exhale and lift the upper leg a few inches above the lower leg, repeat 2 to 3 times.