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How to do an outer thigh lift

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This side lying exercise works the abductor muscles at the side of the thighs.
What you'll need: 
Comfortable and breathable work out clothes
A floor mat
A bottle of fresh spring water
1: 
Lie on your right side with your body in a straight line and your thighs and feet together.
2: 
Prop yourself up with your right arm and rest your left hand on the floor in front of you.
3: 
Tighten your stomach muscles by drawing your navel in towards your spine - this will help to protect your back.
4: 
Bend both knees. Lift up your top leg, then lower it, squeezing your buttocks together as you raise and lower your leg.
5: 
Do all the repetitions on one side, then repeat on the other side of your body.
Tips: 
Keep the knee of the extended leg soft (slightly bent).
Warnings: 
Remember to keep your back straight, your hips facing forwards, and to breathe regularly throughout.
Make sure your perform each move slowly and in a controlled way to really work the muscles.
You don't have to tense your buttocks as you do this, but it's good to work your gluteals whenever you can.

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