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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
Lie on your right side with your body in a straight line and your thighs and feet together.
Prop yourself up with your right arm and rest your left hand on the floor in front of you.
Tighten your stomach muscles by drawing your navel in towards your spine - this will help to protect your back.
Bend both knees. Lift up your top leg, then lower it, squeezing your buttocks together as you raise and lower your leg.
Do all the repetitions on one side, then repeat on the other side of your body.
Keep the knee of the extended leg soft (slightly bent).
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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