To do this exercise you will need a mat and a soft ball. Start by lying on your side with the soft ball underneath you bottom hip. Lengthen your legs long beneath you and allow the top leg to float into the air. Inhale into the back of your ribcage as you internally rotate the top leg and tap your toes on the ground in front of the bottom leg. Exhale as you lift the top leg, externally rotate at the hip and tap the heel on the ground twice behind the bottom leg. Repeat this pattern eight to ten times.
Things to think about
It is important in this exercise to keep the hips stacked one on top of the other. As you rotate your hip and reach your toe or heel to the chances are that your hips and pelvis with move with the leg. Work hard to maintain pelvic stability.
You can always suspend your upper body above your elbow to progress this exercise even farther.