Description:The Side Kick, a beginner Pilates mat exercise, requires hip mobility and spine stabilization in a side lying position. ?As you flex and extend your top hip, your torso, bottom leg need to hold your body still. ? Although the leg movement comes primarily from your hip flexors and extensors, you will also feel the hip abductors on the top leg working to hold the leg up. ?Start Position: Begin in a side lying position with your head resting on your bottom arm, your spine in neutral and your legs hinge forward (flexed) at the hip joint.? Line your spine up with the back of the mat and hinge at the hip so that your feet are at the front of the mat.? Dorsiflex the bottom ankle to help with stability.To Perform the Exercise: Inhale as you flex the top leg and pulse forward two times, simultaneously dorsiflex the ankle. Then exhale and extend the hip as far as you can stabilize the pelvis and torso and simultaneously point your foot.? 8-10 reps on each side.
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