How to Do
The light muscle conditioning exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the light muscle conditioning exercise.
Beginning
1. Lie down on your side with your legs stretched out. During this exercise, keep your hips straight up and down. Allowing your top hip to rock backwards is not a good idea. With one hand, support your head, and the other rests on the floor at your waist.
Movement
1. Raise your upper leg slowly until it is nearly parallel to your shoulder. Maintain a forward-facing stance with your toes.
2. Return your leg to the starting position slowly.
3. Rep 8–12 times more.
4. Repeat the workout after a minute of rest.
5. Do the same exercise with your other leg on the other side.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
