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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.