So there's a little extra jiggle on your hips these days. And it's tough getting back to center court after the crosscourt backhand. You need the side hip-raise. It strengthens and tones the muscles on the outsides of your legs (hip abductors). These muscles are generally underworked and fairly weak. Build them, and you get agility, better balance, peak performance and toned thighs and hips.

The essentials

Repetitions: 8 to 12 lifts is considered a "set." Do one to three sets with both legs.

Sessions per week: two to three; allow at least one day of rest between workouts.

Speed: 3 seconds to lift, 1-second pause, 3 seconds to lower.

Weight: If you can't do eight repetitions, the weight is too heavy. When you can easily do 12 repetitions, the weight is too light.

Remember to breathe.

Position yourself

Stand tall; head up.

Keep shoulders relaxed.

Tuck in abs.

Gently hold onto the back of a chair.

Place feet about 3 to 4 inches apart, toes pointed forward.

Secure ankle weights, but not too tightly.

Don't

Tilt your body to the opposite side as you raise your leg.

Lift your leg too high (more than 12 inches).

Point your toes out to the sides or inward.

Grip the back of the chair too tightly.

The exercise

1. Slowly raise your right leg directly out to the side of your body, leading slightly with your heel.

2. Keep your toes pointed forward, and lift until your foot is about 8 to 10 inches off the floor. Hold, and then lower. Repeat with the other leg.

by Miriam Nelson, PhD
Created 1997