This exercise increases the challenge of the side lift by decreasing the support of the lower extremities.
To do this exercise you will need a mat. Start by lying on your side with your feet lengthened beneath you. Prop your upper body up on your elbow inhale as you find the longest possible spine and then exhale as you lift your hips. Inhale into the back of your ribs again and then exhale as you lift the top leg. Hold this for thirty seconds and then repeat on the other side.
Things to think about
It is important to keep the upper arm congruent with the shoulder socket. You can do this by widening the collarbones and keeping the shoulder open.
You might notice that your hip swings as you lift your leg. You can prevent this by pressing the bottom foot deeper into the ground as you lift the leg.