It works two parts of your body at once: your core (middle) and your hips.

This helps you stand steadier and have better balance.

It makes you stronger for everyday activities and sports.

It's good for athletes and anyone who wants to get fit.

Adding it to your workout can improve how well you do things.

If you're lifting weights or just want a toned midsection and hips, this exercise is very helpful.

Learning to do it correctly is key to getting the best results.

Better Hip Stability: This exercise strengthens the muscles on the outside of your hips (hip abductors). Stronger hip muscles help you move better and prevent injuries during sports or everyday activities like walking.

Improved Balance: Because you're supporting yourself on one side, this exercise challenges your balance. Doing it regularly helps improve your coordination and makes you less likely to fall.

Everyday Movement Made Easier: The muscles you strengthen with this exercise are used for lots of everyday things, from bending down to lifting objects. It makes these actions easier and safer.

Less Back Pain: Strengthening the muscles around your lower back helps support your spine. This can reduce lower back pain and prevent future problems.

This is your starting position. Make sure you're lying comfortably and your body is in a straight line.

Position your elbow directly under your shoulder. This helps you keep your body stable and prevents strain.

Push up with your elbow, lifting your hips off the ground. Imagine a straight line from your head to your feet. Keep your core tight.

Keep your hips lifted. This is the side bridge position. Your body should form a straight line from your head to your feet.

Raise your top leg towards the ceiling. Keep your leg straight and don't bend your knee. This is the hip abduction part.

Slowly lower your top leg back down. Try not to let your top leg touch your bottom leg.

Repeat lifting and lowering your top leg. Do this for as many times as you planned.

Keep your core muscles tight throughout the exercise. This will help you maintain balance and make the exercise more effective.

Keep your hips as high as you can. This helps you work your glute and side abdominal muscles more effectively.

Side Hip Abduction: This exercise strengthens your hip muscles (gluteus medius and minimus). You do it standing or lying on your side. It's good for balance and hip strength, without needing strong core muscles like the side bridge.

Hip Abduction with Resistance Band or Machine: Similar to the side hip abduction, but you add resistance using a band or machine. This lets you change how hard the exercise is and move your legs in different ways, making it good for all fitness levels.

Resistance Band Clamshells: This exercise mainly works your gluteus medius muscle, but also uses your core. You lie on your side with a band around your legs. It helps build strong hips and better balance.

These exercises offer variety in your workouts. They all strengthen the same muscles, but from different angles, making you stronger and more stable overall. Try them out to find what you like best!

Here are some similar exercises to add variety to your workouts:

Side Hip Abduction: Stand up straight. Lift one leg out to the side, keeping it straight. This works the muscles that move your leg sideways. It's good for balance and helps athletes.

Hip Abduction (Standing): Similar to the side hip abduction, but you can add weights for a harder workout. This improves hip strength and stability.

Side Plank Hip Adduction: Start in a side plank (like a push-up on your side). Lift your top leg towards your bottom leg. This works your stomach muscles and the inner hip muscles. It's good for balance and core strength.

These exercises all help with balance, hip strength, and core strength. Try them out to find what you like best!

Tighten your tummy muscles: Squeeze your stomach muscles throughout the exercise. This protects your lower back and makes the exercise more effective.

Don't lift your leg too high: Raise your leg only as high as you comfortably can. Lifting it too high can hurt your hip.

Go slow and steady: Control the movement of your leg as you raise and lower it. Avoid quick, jerky movements.

Listen to your body: Stop if you feel any pain. It's better to stop and rest than to risk injury.

It improves your balance and stability, helping you reach your fitness goals.

Good form is key to getting the most out of this exercise and preventing injuries.

To do the exercise, lie on your side with your body in a straight line from head to feet, supported by your forearm.

Lift your hips off the ground, keeping your body straight. Your body should form a straight line from your head to your feet, supported by your forearm and the side of your foot.

Then, lift your top leg up towards the ceiling, keeping it straight. This is the hip abduction part.

Slowly lower your top leg back down, and then lower your hips to the ground. Repeat this several times.

Remember to keep your core tight throughout the whole exercise to help support your body.

Keep your hips square to the floor to avoid twisting your body.

Don't let your hips sag or drop during the exercise; maintain a straight line.

Start with a number of repetitions you can comfortably do, and gradually increase as you get stronger.

Try different versions of the exercise to keep your workouts interesting and challenging. For example, you can try holding the top position for longer, or use resistance bands to make it harder.

Listen to your body and stop if you feel any pain.