Day 278- Side Kicks with Bottom Leg Lifted

This exercise progresses the classic Pilates Side kick by decreasing the base of support.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs,  hips, and heels lined up.  Inhale into the back of the ribs and then exhale as you reach through your heels and lift both legs.  Inhale as you lift the top leg six inches higher, and then exhale as you kick the top leg back and inhale as you kick the top leg forward.  Repeat 8-10 times.

Things to think about

Maintaining axial length is even more challenging with this exercise because you don’t have the support of the lower leg.  As you are exhaling be sure that you are getting all of the air out of your lungs to keep the ribcage connected to the pelvis.  This will increase pelvic stability and put freedom in the hip socket.

If you want to add even more challenge to this very challenging exercise, reach one arm up to the ceiling. 

Day 271- Sidekicks Circles in Front

This exercise adds additional movement to the sidekick series, and can increase the strength and endurance of the lateral hip.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Exhale as you find a gentle lift underneath the waist and then lift the leg.  Allow the leg to lengthen and move just forward of the hip, and then begin making small circles with the thigh.  Do ten circles in each direction.

Things to think about

In this position it is important to maintain lumbar stability so that the pelvis doesn’t move.  We want the thighbones to be circling in the socket and the pelvis to be still.

Hip and rib connection is also keep here, especially if the hamstrings are tight.  If you kick forward and your ribs pop forward.  Inhaling into the back of the ribcage can help regain connection with the pelvis.

Day 270- Sidekick Circles Behind

This exercise adds additional movement to the sidekick, which will increase the strength and endurance of these particular muscles

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Use your bottom arm to support the head and exhale as you keep a gentle lift underneath the waist.  Inhale into the back of the ribs, and then exhale as you lift the top leg to hip height.  Inhale as you reach the leg slightly behind the pelvis and then exhale as you begin making small circles with the thigh and lower leg.  Do 10 circles in each direction.

Things to think about

This exercise is about strengthening the lateral movers in the body, and it is hard to find the most efficient strength if the pelvis and the ribs aren’t integrated.  This makes the breath (big surprise) so important in this exercise.  As you exhale fell the ribs narrow so that you can use the abdominal connection to maintain proper alignment.

If you feel a gentle burn in the hip muscles during this exercise that is okay, but if you feel pain in the hip joint rest before proceeding

Day 269- Sidekicks

This exercise is a classic Pilates Exercise that allows the body to practice hip disassociation in a side lying position.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Use your bottom arm to support the head and exhale as you keep a gentle lift under your waist.  Inhale into the back of your ribs, and then exhale as you lift your leg to hip height.  Inhale as you flex the foot and kick the foot forward and then exhale as you lengthen the leg behind you.  Keep performing this swinging motion for 8-10 repetitions.

Things to think about

Your pelvis will want to follow the leg, and I want it to stay with the spine.  As you kick forward feel the crease in front of the hip and as it moves back, allow the hip to lengthen through the front so that the back doesn’t extend.

Also be sure to maintain the height of the leg as you kick back and forth.  Keeping that even height while moving the leg will strengthen the hips even more.