Lateral leg raises, or hip abductions as they are also called, helps with shaping your ass, hips and thighs. They also prevents injuries in your hip and lower back. Leg raises is a good exercise you can do in the kitchen when waiting for something to finish. Lateral means a movement away from the plane of the body.
Stand with your side to the kitchen counter and place your left hand on the edge for support. Shift your weight to your left leg and slowly lift your right leg as high as you can (often about 45 degrees) before lowering again. Don’t tilt your upper body to compensate for the lift. Repeat for the desired number of repetitions and then switch to the other side. Don’t let your foot touch the floor between reps.
Alternative 1 – Backwards leg lift
With the leg extended straight, lift it back about 90 degrees while bending forward, then lower it again. When your leg is at the highest it should be parallel to the ground. This is easiest done if facing the counter.
Alternative 2 – Forward leg lift
Lift your leg forward as high as you can and then lower it back down again. Keep you abs tensed during the movement and don’t arch your back. This version targets your abs and hip flexors.
Situation: Sitting down, while at work
Sit on the edge of the chair and lean forward and grab hold of your left foot with your righ hand. Without arching your back, bring your belly towards your thighs. You should feel the tension on the back of your left leg. Keep the stretch for about 10 seconds and repeat a couple of times before switching leg.
Try to connect an exercise to something you do frequently, for instance picking out ingredients for when you are cooking. Try to do 5 squats for every new ingredient you pull out. It’s a piece of cake but some dishes have a lot of ingredients and the more you cook the fitter you’ll get.