It strengthens your hip muscles. This means the muscles on the sides of your hips get stronger, helping with everyday movements like walking and climbing stairs.

It improves your balance. By holding a side plank and moving your leg, you're training your body to stay steady and controlled, which is important for preventing falls and improving coordination.

It helps your core muscles. Your core muscles support your back and help you move efficiently. This exercise strengthens these muscles, improving your posture and reducing back pain.

It's good for all fitness levels. Whether you're just starting to exercise or you're already quite fit, you can adjust the difficulty of this exercise to suit your abilities. Beginners can hold the position for shorter periods, while more advanced exercisers can increase the number of repetitions or add weight.

It makes everyday activities easier. Stronger hip and core muscles translate to better performance in daily tasks. You'll find it easier to lift things, bend down, and generally move around with more ease and less strain.

It's easy to add to your workout routine. This exercise doesn't require any special equipment, making it easy to incorporate into your home or gym workouts.

Stronger Hips: This exercise focuses on your hip adductors – the muscles on the inside of your thighs. Strong hip adductors are important for things like walking, running, and jumping. They help keep your hips stable and improve your balance.

Better Balance and Coordination: Doing this exercise helps you improve your balance and coordination. It's like training your body to be more steady and controlled. This is helpful in sports and just for everyday life, making it easier to do things without stumbling or falling.

Overall Fitness Improvement: Because it strengthens your core and hips, this exercise is a good addition to any workout routine. Stronger hips and core muscles help with many movements, making everyday activities easier and helping you feel more energetic.

Tighten your tummy muscles (your core). This helps keep your body steady.

Push up from your elbow, lifting your hips off the ground. Your body should form a straight line from your shoulder to your knees. Imagine a straight plank from your shoulder to your knees.

Keeping your bottom foot flat on the ground, lift your top knee upwards towards the ceiling. Try to lift it as high as you comfortably can.

Pause for a moment at the top, squeezing your hip muscles. You should feel this in your hip area.

Slowly lower your top knee back down to its starting position.

Do this several times on one side, then repeat the whole exercise on your other side.

Remember to keep your core tight the whole time to help you balance and work your hip muscles properly.

Try a side bridge with hip abduction: This move is like a side plank, but you also lift your top leg. It works your core muscles (like your obliques) and your hip muscles (like your gluteus medius) at the same time. This helps you get stronger and more stable.

Another good option is side hip abduction: Stand up and lift one leg out to the side. This focuses more on the muscles that move your leg out to the side (your hip abductors). It's great for balance and stability.

The side bridge with hip abduction is a bit harder because it makes you use your core more.

Side hip abduction is simpler, focusing more on your hip muscles.

Both exercises are good for building stronger hips and better balance. Try them both to see which one you like better and which one fits your workout best.

Try these similar exercises to work the same muscles in different ways:

Side Bridge with Hip Abduction: This exercise strengthens your side muscles (obliques) and your gluteus medius (a buttock muscle). It improves balance because you lift your top leg straight out to the side.

Hip Adduction: This exercise focuses on the inner thigh muscles. It's good for overall leg strength and helps with activities like running and jumping because you bring your legs together.

Hip Abduction: This exercise works the gluteus medius and minimus (other buttock muscles). You lift your leg out to the side, which helps with balance and stability.

All these exercises help with core strength, better athletic performance, and avoiding injuries.

Experiment to find which exercises work best for you and add them to your workout!

Tighten your tummy muscles: Imagine pulling your belly button towards your spine. This helps support your back and makes the exercise more effective.

Elbow directly under your shoulder: Place your elbow so it's right below your shoulder. This stops your shoulder from getting hurt and keeps you steady.

Improved stability: This exercise helps you control your body better, making everyday movements easier and reducing the risk of injury.

How to do it correctly: Lie on your side with your legs straight, then bend your top knee and place your foot on the ground in front of your body. Support yourself on your forearm, keeping your body in a straight line from head to toe. Slowly lower your top knee towards the ground, then lift it back up. Repeat.

Common mistakes to avoid: Don't let your hips sag or your body twist. Keep your core tight and your body in a straight line throughout the movement. If you feel pain, stop immediately.

Make it part of your routine: Add this exercise to your workout plan a few times a week. Start with a few repetitions and gradually increase as you get stronger.

Listen to your body: Pay attention to how your body feels. Rest when you need to and don't push yourself too hard, especially when you're first starting out.

Benefits you'll see: With regular practice, you'll notice improved balance, stronger core, and better hip control. This can make a big difference in your daily life and other activities.