The exercises in this series are wonderful for toning and strengthening the hips and thighs and abs. They emphasize length and using the powerhouse core muscles to stabilize the trunk as the lower body moves independently.
The set up for the side kick series is basically the same for all of the exercises. Setting good alignment and maintaining it throughout the exercises is the key to making them effective. See the set up instructions below.
The exercise instructions in this series have cues for doing the exercise, and a link to more extensive instructions. Please do go through the full instructions if you haven't seen them before as doing the exercises precisely will yield the best results.Side Kick Series Set Up
- Lie on your side and line up your ears, shoulders, hips, knees and ankles.
Prop your head on your hand, making sure to lift the ribs away from the mat so that your back and neck stay in alignment.
You can modify this position by reaching your bottom arm straight out along the mat above your head and resting your head on it.
- The front hand rests firmly, palm down, on the mat in front of your chest. Use this hand to help stabilize, but don't depend on it -- depend on your abs.
- Move your legs slightly forward of your hips. This will help your balance and protect your lower back.
- Rotate the legs out slightly from the hips, in Pilates stance.
- Double check your line up. The shoulders should be stacked one on top of the other, as should the hips. The ears, shoulders, and hips are in a line, with the knees and ankles a little in front.