The Pilates Side Kicks sequence is a, lateral-lying series targeting the hips, glutes, inner/outer thighs, and core stability. Key exercises include front-and-back kicks, up-and-down lifts, circles, and inner thigh lifts, all while maintaining a rigid, stable torso. The sequence develops postural alignment, core control, and hip strength.
This week’s simple mat exercise is the Pilates Side Kick Series, which is a great way to strengthen your hips and core.
Purpose: Tone legs and hips, and build lateral stability.
STOTT Focus: Maintain torso stability while isolating leg motion.
Steps:
- Lie on side, bottom arm long, head resting.
- Top leg lifts to hip height.
- Inhale kick leg forward, exhale sweep it back.
Benefits: Strengthens hips, core, and improves control.
Basic Setup and Position
- Alignment: Lie on your side, aligning your shoulders, hips, and ankles along the back edge of the mat.
- Support: Prop your head on your bottom hand or arm, and place your top hand on the mat in front of your chest for balance.
- Leg Position: Move both legs to the front corner of the mat (about a 45-degree angle).
- Engagement: Lift the waist off the mat and keep the hips stacked.
Core Side Kicks Sequence
- Front and Back: Lift the top leg to hip height. Kick forward twice (flexing the foot), then reach the leg behind you (pointing the toe) while keeping the torso perfectly still.
Bourne Pilates & Fitness
1164 Monte Vista Ave, Suite 2, Upland, CA 91786
(909) 559-9713
www.bournepilates.com
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