Set up on your side
Lie on your side with your head resting on your lower arm or a small pillow. Stack your hips and shoulders so you're in one straight line from head to heel. Bend your bottom knee slightly for balance and keep your top leg long. Rest your top hand on the floor in front of your chest for support.
Find your core connection
Take a slow breath in through your nose and let your ribs and belly expand. As you breathe out, gently lift your pelvic floor and draw your belly button toward your spine, like zipping up snug jeans. Keep this gentle hold, about 30% effort, not a hard squeeze.
Lift the top leg
On your exhale, slowly raise your top leg to about hip height or a little higher. Lead with your heel and keep your toes pointing forward, not up to the ceiling. Your hips stay stacked; don't let your top hip roll backward.
Lower with control
Inhale as you lower the leg back down slowly, taking two to three counts. Don't let it drop. That's one rep.
Reps and sides
Do 10 to 12 slow reps, then turn over and repeat on the other side. Rest whenever you need to.
Watch for this
If you see your belly doming or coning, or feel pressure low in your pelvis, make the lift smaller and focus on your exhale. Keep your neck relaxed and your ribs soft, not flared. Small and controlled always beats big and wobbly.
Lie on your side with your head resting on your lower arm or a small pillow. Stack your hips and shoulders so you're in one straight line from head to heel. Bend your bottom knee slightly for balance and keep your top leg long. Rest your top hand on the floor in front of your chest for support.
Find your core connection
Take a slow breath in through your nose and let your ribs and belly expand. As you breathe out, gently lift your pelvic floor and draw your belly button toward your spine, like zipping up snug jeans. Keep this gentle hold, about 30% effort, not a hard squeeze.
Lift the top leg
On your exhale, slowly raise your top leg to about hip height or a little higher. Lead with your heel and keep your toes pointing forward, not up to the ceiling. Your hips stay stacked; don't let your top hip roll backward.
Lower with control
Inhale as you lower the leg back down slowly, taking two to three counts. Don't let it drop. That's one rep.
Reps and sides
Do 10 to 12 slow reps, then turn over and repeat on the other side. Rest whenever you need to.
Watch for this
If you see your belly doming or coning, or feel pressure low in your pelvis, make the lift smaller and focus on your exhale. Keep your neck relaxed and your ribs soft, not flared. Small and controlled always beats big and wobbly.