This exercise is a classic Pilates Exercise that allows the body to practice hip disassociation in a side lying position.
To do this exercise you will need a mat. Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat. Use your bottom arm to support the head and exhale as you keep a gentle lift under your waist. Inhale into the back of your ribs, and then exhale as you lift your leg to hip height. Inhale as you flex the foot and kick the foot forward and then exhale as you lengthen the leg behind you. Keep performing this swinging motion for 8-10 repetitions.
Things to think about
Your pelvis will want to follow the leg, and I want it to stay with the spine. As you kick forward feel the crease in front of the hip and as it moves back, allow the hip to lengthen through the front so that the back doesn’t extend.
Also be sure to maintain the height of the leg as you kick back and forth. Keeping that even height while moving the leg will strengthen the hips even more.