Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Side Kick L1 - Pilates

  Favourite  Add to favourites   Print  Print this page



Side Kick L1

                                                                                                                     
P
rimary Movers:
 

Erector Spinae, Quadratus Lumborum, Abdominals, Obliques
Stabiliser Muscles:
Tranverse Abdominals, Obliques, Lumbar Multifidus
Level of Difficulty:  (3/10)

Scale 3

Frequency:
     •
  Hold for 8-10 breaths

 Instructions

  • Position yourself on your side with your body in a straight line and your bottom arm lengthened and your head resting comfortably.
  • Move your top arm so that it is resting in front of the body with your hand supporting the lateral position.
  • Ensure the shoulders are back and the TVA and pelvic floor muscles engaged.
  • Inhale to prepare and then exhale and lift legs off the floor to around 3-5 inches.
  • Maintain the position for the desired amount of time
  • Inhale to prepare and then exhalle slowly bring both legs to the floor 

 Teaching Points

  • Use abdominals to maintain legs off the floor
  • Imagine your big toe skimming across the surface of some water 
  • Keep shoulder blades down
  • Ensure you remain on your side and do not lead forward or backward