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

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

EXERCISE
1.Breathe out as you raise your 
  right 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 right foot flexed and 
leg straight throughout the 
exercise.

MAINLY FOR: Abductors

To make this exercise more 
demanding, wear ankle weights.