This exercise adds a balance challenge to the side leg lift. In this exercise abduction and adduction are combined in the movement of the legs.
To do this exercise you will need a mat. Start by lying on your side with your head, ribs, hips, and heels in a line. Find the longest possible spine and inhale into the back of the ribs and exhale as you reach through your heels and lift both legs into the air. Inhale as you release and exhale as you lift. Repeat 8-10 times
Things to think about
It is really easy in side lying exercises to allow the waist to fall to the floor. As if you’re taking a nap. But to get the best length in the spine you want to imagine that there is a little mouse hole underneath your waist.
The top shoulder will also try to roll forward and the hips with try to rock back. The most important part of this exercise is to keep the hips and shoulders stacked one on top of the other.