This exercise adds additional movement to the sidekick, which will increase the strength and endurance of these particular muscles
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 underneath the waist. Inhale into the back of the ribs, and then exhale as you lift the top leg to hip height. Inhale as you reach the leg slightly behind the pelvis and then exhale as you begin making small circles with the thigh and lower leg. Do 10 circles in each direction.
Things to think about
This exercise is about strengthening the lateral movers in the body, and it is hard to find the most efficient strength if the pelvis and the ribs aren’t integrated. This makes the breath (big surprise) so important in this exercise. As you exhale fell the ribs narrow so that you can use the abdominal connection to maintain proper alignment.
If you feel a gentle burn in the hip muscles during this exercise that is okay, but if you feel pain in the hip joint rest before proceeding