Step 1

Lie down on the floor on your side, making a straight line going from your head to your feet

Step 2

If it feels uncomfortable on your hip, put a support like a jumper or a cushion under the pain point

Step 3

You can put one hand under your head to support it and one hand lightly on the ground in front of your chest to help balance you

Step 4

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 5

Squeeze your glutes (your bum) and lift your top leg up to a height where it feels like your muscles are working to hold your leg up. Don’t let your top hip roll backwards - keep it on top of your bottom hip

Step 6

Pause for 2 seconds before lowering your leg down to hover above the leg still on the floor (try not to rest in between each lift) and lift it straight back up

Step 7

Repeat 10-15 times on your first leg and then the same on your second leg