Why Side Lying Leg Raises Exercise is done ?

This is a mat exercise which is very beneficial for our thighs, hips, glutes, etc.., It is a great workout which is quiet good focused on the inner thighs and also tones the glutes muscles (butt muscles) well. This exercise especially works on the abductor muscles which draws your legs together. Strong and flexible adductors can help reduce the risk of knee pain and are also important for athletic performance required in a side by side movements.

It is a very good exercise if you wants your legs to be strengthened and if you wants to reduce the risk of leg injuries and knee injuries while exercising or running or indulging any physical activity. If your quads are tight or well structured then you can run faster also. This exercise is also done by various athletes for increasing the strength of their leg muscles. It also improves the stamina of the person and reduce knee related problems like knee pain, etc..,

• Lie down on the floor either on the right side or left side because at first whatever be the side will be you have to do the exercise for both the sides one by one.

• Your body should be straight and your shoulders and hips should be in a line and stacked vertically or on top of each other.

• Move your legs slightly in front of line of your body and keep them straight.

• Raise yourself up on the forearm and bent the elbow, also align it under your shoulder.

• Be sure to press yourself up from the mat so that your ribs lifts up and your spine is in a long line.

• Expand your Upper side of the arm at your shoulder height.

• Inhale properly and take a deep breath.

• As you exhale raise your left leg up if you had lie down from the right side and if you had down from the left side the lift your right leg up.

• Stop when the time is up. Time is for 30 seconds you have to continue.

• Repeat 10 – 12 times, the do the same for the adjacent side.

Side leg raises involves pushing away or abducting, the leg from your midline. It is a great way to build up your strength in the outer thighs, hip abductors which includes glutes. You can also do this exercise by lying down or standing by just using your body weight.

As I have told in the above paragraphs that this is a very good exercise for your leg muscles development and due to this you can strengthen your muscles and improves your stamina also and it also reduces the risk of injuries as well as reduces the main causes of knee pain so that if you are having knee pain then it will be vanished and if not then it will never come in the future.

Your body stability increases as your leg muscles strengthens and your flexibility also increases with time. You will get to feel the better motion in your hips and it also improves your endurance. It helps to keep you active all the day and also if you are active all day then you can do your hectic tasks easily and ultimately there are many more benefits of doing this exercise.

Side Leg raises targets muscles, which leads to the primarily benefits, including :-

• Better Stabilised body or better body stabilisation.

• This exercise indulges our most of the muscles that are amongst those which are not usually active among the day or which are not used for those who sit for prolonged period of day.

• It improves the endurance of the muscles.

• Better motion in the hips.

• Improves strength and flexibility.

There are some of the points to remember while doing this exercise and these are as follows please do ensure to keep them in your mind while doing indulging in these types of exercises :-

• Keep your trunk and back straight while doing the exercise.

• Ensure your hips and knees whether your hips are in a line or not and knees are not locked.

• Try to acquire the same position as told or keep your body in a straight line.

• Avoid raising your legs too high so that you will not feel any type of heavy strain in you lower body.

• Keep your core tight when you are exercising and not also then.

• Remember to inhale and exhale in the definite positions while doing the exercise.

• Know your body that how much you can afford to do and stop when it turns unbearable to hold.

• Hydrate properly and take breaks when needed.

• This is not preferred to be done by pregnant ladies.

Side leg raises gives you great glutes and it is also very beneficial for your hips, thighs and some more muscles of the body. This exercise is quiet good and focused on the inner thighs, it tones various muscles including glutes and thigh muscles. This especially works on abductor muscles which are responsible for drawing up your legs together. Strong and flexible abductor muscles can help reduce the risks of muscle pain and also gives your more athletic performance which requires side by side movements.

This provides us better stability or a better stabilised body. It improves the endurance levels of the muscles and creates a better motion in the hips. Also improves the strength and flexibility of our legs and lower body. It indulges all the muscles which are inactive during the day time. If you have the work of sitting whole day.

If your legs have better endurance and strength then the risk of injuries while exercising or running also reduces. You will perform well in strength exercises. The stronger your legs the faster you will run. And you will not have any risk of injuries related to your legs and knees while running. Your overall stability also increases as your legs are strengthened.