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Side Kick L3 - Pilates

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Side Kick L3

                                                                                                                         
P
rimary Movers:
 
 
Abductors, Glutes, Erector Spinae, Quadratus Lumborum, Abdominals, Obliques
Stabiliser Muscles: 
Tranverse Abdominals, Obliques, Lumbar Multifidus
Level of Difficulty:   (6/10) 

scale 6

Frequency:
     •
 10-12 Repetitions on each side
 

 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 your legs off the floor to around 3-5 inches.  
  • When ready inhales to prepare, exhale and slowly bring the top leg upwards towards the ceiling . 
  • Inhale and slowly bring the top leg back down keeping your bottom leg off the floor at all times  
 Teaching Points   
  • Use abdominals to maintain legs off the floor  
  • Keep shoulder blades down  
  • Ensure you remain on your side and do not lead forward or backward