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| 1. Stand erect with your
weight on the right leg and your right hand on a chair or table balancing your
body. Place your left hand on your hip.
2. Keep your left leg
straight while moving that leg away from your body towards the left. When the
leg reaches a point where you feel a contraction in the area of the buttocks,
stop the motion and hold for one second.
3. Then return the leg
to the starting position.
This will constitute one repetition.
Perform this motion for 10 - 15 repetitions and then switch legs.