Day 301-Side Kicks with Bottom Leg Lifted with Squishy Ball Under Hip

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.

Day 272- Bicycle

This exercise is a variation of the classic pilates sidekick.  It creates movement through the knee joint and the hip.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Exhale as you find a gentle lift underneath the waist and the lift the leg to hip height.  Inhale into the back of the ribs as you kick the leg forward, and exhale as you bend the knee and straighten the leg behind you. Repeat ten times and then reverse it.

Things to think about

Be sure that you keep the knee at hip height when it bends.  The tendency will be to either lift the knee or drop the knee at the point of knee flexion.

As with all of the sidelying exercises it is important keep the connection between the ribs and the hips.  Be sure to use the exhale to narrow the rib cage so that the base of the ribcage does not flare forward