Core Exercise - Side Kicks Advanced

This is a superb exercise for challenging your balance and core whilst on your side

1. Lie on your side resting your head on your arm/hand. Stabilize yourself with your upper hand on the mat in front of you.
2. Position your legs at about 45 degrees to the rest of your body. You can bend the lower one to help support you.
3. Inhale and as you exhale engage your core muscles
4. Now float your upper leg upwards and while keeping your leg straight, kick it out in front of you slowly.
5. You can gradually increase the speed as your control improves.
6. Take the leg out as far as is comfortable. You should feel this extremely challenging on your balance.

Pointers:

• Make sure you keep your back aligned throughout the exercise
• Avoid rocking back and forth. If it is too difficult only take the upper leg out a small distance.
• To make this exercise more difficult place your upper hand on your waist.