This exercise can be done with or without a light ankle weight. Start without weight and gradually add light weights, building up to but never exceeding 10% of your body weight.

Steps

1. Start by lying on your back and supporting your body by bending one leg as shown.

2. Extend the other leg out straight.

3. Slowly raise the straight leg to about 45 degrees; hold it there for a second, and then gradually lower it.

Do not strain your lower back by lifting too much weight.