4. Abductor raises
Strengthens the abductors, the muscles that move your leg away (abduct) from your center line.
How to do them:
Lie on your side with your legs together and your arm bent at the elbow and supporting your head. Bend the lower leg at the knee to support your body and while keeping it straight, lift the (top) upper leg slowly up and away from the mat. Hold at the top for 5-10 seconds, slowly lower and repeat for 12-15 repetitions.
Cautions: Don’t swing or throw the leg up, avoid using momentum. Slowly lift, hold, lower and repeat. Once you become stronger, consider adding an ankle weight.