Side-lying Hip Rotation

This exercise comes from the New York City Ballet Workout. It tones the muscles of the buttocks and hips. It is called "hip rotation" because you rotate the leg outward at the hip joint.

Equipment
Exercise mat

Exercise:

  1. Lie on your side with both knees bent in front of you at an angle.
  2. Raise the top leg until it is in line with your hips and parallel to the floor.
  3. Contract your buttocks and rotate the leg outward from the hip joint until the knee is facing the ceiling.
  4. Return to starting position.
  5. Do the desired number of repetitions then switch to the other side.

Performance tips:

  1. Don't focus on moving your knee outward. Instead, focus on contracting your buttocks to rotate from the hip joint.
  2. Exhale as you rotate; inhale as you return.
  3. If it hurts your hip joint, modify by not rotating outward as much. If it still bothers your hip, avoid this exercise.

Repetitions:
Do ten repetitions per leg.

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