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Pilates Side Leg Lift Series 3

This Pilates-inspired exercise strengthens the obliques (muscles that crisscross the waist) as well as the hips and inner thigh muscles.

Equipment
Exercise mat.

Exercise technique:

• Lie on your side with your legs together and in line with your hips and shoulders.
• Rest your head on your straight bottom arm and place your other hand on top of your hip.
• Exhale as you lift both your legs and upper body (slide your hand down your leg). Inhale as you lower down.

Performance Tips:

• Always contract your abdominal muscles first before your lift your torso and legs to protect your lower back.
• Point your feet as you lift the legs. Flex your feet as you lower them down.
• Avoid jerking. Move slowly with control as you lift and lower.
• Keep your shoulder and hip from rolling forwards or backwards by contracting your abdominal muscles and visualizing a glass of water on your shoulder and hip.
• Lengthen and elongate by stretching your upper body and legs in opposite direction.
• Try to keep your neck and head parallel to the floor when lifting. Try to keep knees and ankles together.
• This is an advanced exercise. Do not attempt this if you have a history of lower back problems. Ask your doctor first

Repetitions:

Do five to ten repetitions per side.