Resistance-Band Lying Bent-Knee Hip Abduction

1. Setup Position:
- Lie on your back on a comfortable surface such as a mat.
- Bend your knees and place your feet flat on the ground, hip-width apart.
- Position the resistance band above your knees, ensuring it is secure.

2. Body Positioning:
- Keep your arms rested on the floor beside you for balance.
- Engage your core by tightening your abdominal muscles.
- Your head should be aligned with your spine, looking straight up at the ceiling.

3. Movement:
- Slowly lift your feet off the ground a few inches, keeping your knees bent at about a 90-degree angle.
- While maintaining this position, begin to push your knees outward against the resistance of the band.
- Focus on using your hip muscles to push your knees apart, feeling the resistance.

4. Return to Start:
- Carefully bring your knees back together until they are slightly above the floor, maintaining tension in the band.
- Repeat the outward push for the desired number of repetitions.

5. Repetitions:
- Aim for 10 to 15 repetitions, resting as needed.

6. Breathing:
- Inhale as you return your knees together and exhale as you push your knees apart.

7. Cool Down:
- After completing your set, relax your legs and take a moment to stretch gently to prevent stiffness.

Tips:
- Ensure you control the movement to maximize effectiveness and reduce the risk of injury.
- Keep your core engaged throughout the exercise for better stability.