This exercise adds additional challenge to the side kick exercise by decreasing the base of support and adding a proprioceptive challenge
To do this exercise you will need a mat and a soft ball. Start by lying on your side with your bottom hip on the ball and your legs lengthened long beneath you. Reach through both heels and allow both legs to float into the air. Then inhale into the back of the ribs as you kick the top leg forward, maintaining the lift in the bottom leg. Exhale as you kick the top leg back and then repeat 8-10 times.
Things to think about
This exercise is hard. It challenges the length of the spine and anyone no matter how strong should expect a few wobbles. The best part is that the wobbles will increase the proprioceptive sense and improve balance all around.
Be sure that you are maintaining the length in the spine and keeping the ribs lined up with the hips.