Do not exercise without consulting your physician.
Click on the photo for some positonal pointers.
This is a good exercise that targets the gluteal muscles. However, because you do not move the torso – that is your challenge- you are also working the core especially the obliques. So the only thing that is moving is the leg.
Only come as far forward as you can without losing this form. I have fairly flexible hamstrings so maybe I can come forward farther then you would. Do not worry about how far you come forward. Just focus on the form.
As we inhale it is with two short little pulls of the leg with foot flexed as pictures. Think of it as two pumps. It is a badly named exercise as you should not be kicking but gliding your foot forward then back off a little and go forward again.
Exhale and point your foot then pull that waist off the floor and straighten the leg as you go back. You are not going into an extension (or arching your back) so the leg only goes as far back as it would if you were walking. Think of it more as a reach. Reach for the wall with the foot and lengthen the leg.
Then flex the foot and bring it forward with control. Ease of a little and forward again. Repeating the exercise.
You can do 10 of these on each side. Expect one side to be a little more difficult then the other as we are usually weaker on one side. Do a few extra on the weaker side as you work towards balancing the two sides.
