The Pilates Side Kicks are an exercise designed to challenge your balance and your core plus work the outer hip and glute area. When you add a prop like a fit ball or a chair, it makes the exercise that much more challenging. Why? Because it doesn’t allow the leg to drop, the chair or ball keeps the leg elevated so that you get maximum work on your gluteus maximus! ( I couldn’t resist!)
To get set up, make sure you are in a side plank position. Imagine a wall behind your back and you are lined up with it. Draw in the abdominals when you move the leg forward and tighten your tush when you extend the leg back. Move the leg forward and back 10X then press down on the ball using your inner thighs 10x. Repeat 3 sets. If using a chair, move the leg forward and back, hovering above the chair. Then holding the leg above the chair a few inches do 8 small leg circles one direction, then reverse. Repeat this whole sequence 3 times.