Side Kick works the outer thigh and your core muscles to stabilize your body. The only body part that moves in this exercise should be your leg. If your whole body moves forward and backward you need to engage your core muscles and reduce the range of motion of you leg. Stabilizing should be the challenging part. Here’s how it’s done:
- Lie down on one side with your head resting on your bottom arm. Your other arm is placed on the floor in front of you for support. You body is straight. Hinge forward at the hip joint, bringing your legs closer toward your body. This is called pike position. Now you are ready to start.
- Inhale: prepare.
- Exhale:lift your top leg to hip height.
- Inhale: moving from the hip and keeping your leg straight, move your top leg forward (as if you toes are moving towards your nose) as much as your flexibility allows without causing your torso to move out of alignment. Your foot should be flexed.
- Exhale: point your toe and glide your leg back, past your stabilizing leg on the floor and slightly behind your body. Remember only glide the leg back as far as you can stabilize your torso.
- Continue moving the leg forward and backward 8 to 10 times.
- Repeat on the other side.
Notes: Lifting your top arm off the ground will make it harder to balance and challenge your core more. Try it. If your body starts to wobble, place your arm back down. If you aren’t sure whether or not your torso is moving, before you get going, place a box of cereal up against your back, if you knock it down, you’re moving your torso. This can be a fun challenge. Remember to breath and remember to engage the core, including the glutes to help you stabilize.