Lying Hip Rotation
The New York City Ballet Workout inspired this exercise. It tones the muscles
of the buttocks and inner thighs. It is called "hip rotation" because you rotate
the leg outward at the hip joint. .
- Lie on your back with your legs together and straight above your hips.
- Flex your feet so your heels are pointing to the ceiling.
- Keeping your ankles together, squeeze your buttocks and inner thighs so
that your legs rotate at the hip joint and your toes are now facing away from
- Release your muscles and return to starting position.
- Don't focus on moving your toes outward. Instead, focus on contracting
your buttocks and inner thigh muscles to rotate your legs for you.
- If it hurts your knees, modify by not rotating outward as much. If it still
bothers your knees, avoid this exercise.
Do ten to fifteen repetitions.
Go to Common Exercises...