Instructions: This is a core stabilization exercise that strengthens the outer hips. First, get onto your back on your mat. Draw your knees toward your chest, and place the elastic band around both legs just above the knees. Turn over and position yourself on all fours on your mat.
Instructions continued: Place your hands under your shoulders, and knees under hips. Begin moving your right leg outward for 3 sets of 8-10 repetitions. Repeat the exercise on the other leg.
Equipment: Elastic Fitness Band, Exercise Mat, Sneakers. Thicker bands provide more resistance. Ankle weights are also an option.
Modifications: 1) Perform the exercise without the band, and move slower. 2) Reduce the number of sets and repetitions.
Benefits: This is a strength training exercise for the outer hips (abductor muscles). Core stabilization is also occuring since the upper body must maintain a ridgid position while the hip is moving.
Variations: Use ankle weights. They are easier to control. Bands have a tendency to slide downward. The model in this video is moving quickly, which prevents the band from sliding. A slower pace is possible if you work without the bands, or with ankle weights.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider