PREPARATION
1.Lie on your right side. Rest 
  your head on your right hand, 
  and place your left hand on the
  floor in front of you.
 
2.Bend your right knee to ninety 
  degrees, so that your right foot
  is on the floor behind you.

3.Straighten your left leg and 
  flex your foot. Lean slightly 
  forwards, and breathe in.

EXERCISE
1.Breathe out as you raise your 
  left leg away from the floor.

2.Hold briefly, then breathe in 
  as you lower your leg under
  control. Stop when your foot is
  still a few centimetres above
  the floor. Repeat.

Keep your left foot flexed and 
leg straight throughout the 
exercise.

MAINLY FOR: Abductors

To make this exercise more 
demanding, wear ankle weights.