Pilates Workouts
The Side Kick:
This is another good exercise for core strength, concentration on the lower body. Have patience and work gradually through the progressions to achieve the best results. When performing the side kick take care not to use momentum to lift and lower your leg. It may help to visualize moving your leg through mud as this will slow you down. Keep your foot or knee in line with your hips. Note the alignment of your hips and keep them stacked on the top of one another as it is common for the hips to roll forward and then posture to collapse. This is stabilized by the abdominals and the obliques. Try to keep a steady connection with their involvement.
Purpose: To challenge core strength and work the lower body.
Target Muscles: Hamstrings, hip flexors, abdominals, stabilizing shoulder muscles, abductors.
Repetitions: Repeat 10 times each side.
First Position:
1. Lie on your side, resting your head on your outstretched lower arm. Keep your head in line with your spine, which is in neutral, and your hips stacked vertically, they must not roll in or out. Your knees are bent, one on top of the other. Place your free hand in front for balance but do not lean into the supporting arm or transfer your weight forward.
2. Lift the top knee directly above the other knee, inhale until it travels behind your body. The challenge is to keep your hips stacked and your abdominals hollowed. Your shoulder blades should be pulled down your spine and your ribs should not be pushed up. You should feel this in your side. If you want to increase the challenge straighten the top leg, keeping the toe pointed.
Checkpoints:
– Do not transfer all your weight on to the arm in front
– Keep your abdominals flat.
Second Position:
Straighten both legs. This is very challenging so be sure to advance only after working with the previous position. Bring the bottom leg forward slightly from your hip, it should not be in line with your spine. Keep the hips vertical and lengthen out through both legs. The control comes from your centre. Exhale as the leg travels backwards.
Checkpoints:
– Do not let the hips collapse
– Lengthen out through the legs.
