Side-Lying Reverse Clamshell

1. Starting Position:
- Lie on your side on a comfortable surface, like a mat or carpet.
- Stack your legs on top of each other, keeping them straight.
- Rest your head on your lower arm or on a pillow for support. Your other arm can be placed on your side or in front of you for balance.

2. Body Alignment:
- Ensure your body remains in a straight line from head to toe. Avoid leaning forward or backward.
- Your hips should be directly stacked on top of each other.

3. Movement:
- Keeping your feet together, lift your top leg up towards the ceiling while keeping it straight.
- As you lift, lead with your heel and keep your toes pointing slightly downward. This movement will engage your hip muscles.
- Avoid rotating your hips or arching your back during the lift. Maintain a controlled and steady movement.

4. Return:
- Slowly lower your leg back to the starting position, controlling the descent.
- Ensure you are not dropping your leg; the movement should be smooth.

5. Repetitions:
- Perform 10 to 15 repetitions on one side, maintaining proper form throughout.
- Switch sides and repeat the exercise on the other leg.

6. Breathing:
- Inhale before you begin the lift, and exhale as you lift your leg. Inhale again as you lower your leg back down.

7. Tips for Beginners:
- If you feel discomfort in your lower back, adjust your position or take a break.
- Start with fewer repetitions if needed and gradually increase as you become more comfortable.