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STEP 1         Start with feet together . LIFT LEFT LEG leading w/ outstep of foot and outer thigh. KEEP TOES FORWARD throughout the movement. This will contract the outer thigh muscle which will lift NO HIGHER than 45 °  HOLD the LIFT for 1-2 seconds     KEEP RIGHT LEG's knee slightly bent "soft".               Arms can open w/ the movement.

COMMON MISTAKE : toes turned out - works quads and causes rotation at pelvis leg goes higher than 45°  MOMENTUM occurs DECREASES workload NOT EFFICIENT CONTRACTION!!! 

STEP 2         After HOLD of 1-2 secs, bring leg down slowly and controlled. Contact the floor as FAR OUT as your reach w/ that leg . 

 STEP 3       Bring RIGHT LEG  towards the left leg moving your body left across the floor from the start position . SQUEEZE INNER THIGHS and BUTTOCKS (BONUS : Xtra Muscle Groups Contracting using more calories!) NEVER LOCK KNEES . Continue movement according to your fitness level -SEE BELOW

PERFORM this exercise to the RIGHT LEG with the SAME number of lifts (This is called a repetition) going in the right direction across the floor.

BEGINNERS: 

• 4 Left leg repetitions
• 4 Right leg repetitions
• Repeat above      Noted: 2 sets of 4 repetitions each side or 2 sets of 4 reps R/L or 2s x 4r (L/R)

INTERMEDIATE:

• 8 Left leg repetitions
• 8 Right leg repetitions
• Repeat above      2s x 8r (L/R)
• Light Hand (1-2 lbs) weights can be used : Lateral raises or Bicep curls

ADVANCED:

• 8 Left leg repetitions
• 8 Right leg repetitions
• Repeat above 2x     3s x 8r (L/R)
• ADD- In STEP 2  , SQUAT after both feet are on the floor  DO NOT let knees push over toes your heels must stay on the floor as you squat. Continue to STEP 3
• Light to Moderate Hand ( 1- 5lbs) weights can be used : Lateral raises or Bicep curls