Friday, April 19, 2013

Day 293- Sidekicks with Squishy Ball Under Hip

This exercise adds a proprioceptive challenge to the classic Pilates Side kick

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with the soft ball under the bottom hip and both legs lengthened long beneath you.  Inhale into the back of the ribs and then exhale as you lift the top leg.  Next, Inhale as you kick the top leg forward and then exhale as you lengthen the top leg behind you.  Repeat 8-10 times and then release the top legs.

Things to think about
It is important to keep the ribcage integrated with the pelvis during this exercise.  The ribcage will want to move in the opposite direction of the leg, but if you concentrate on the length of your spine and lifting the bottom rib you can truly challenge the body.

To make it easier feel free to use your bottom hand to support the body,  or to challenge yourself allow the top arm to reach towards the ceiling.

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