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.
on your side with your legs together and in line with your hips and shoulders.
your head on your straight bottom arm and place your other hand on top of
- Exhale as you lift both your legs and upper body (slide your
hand down your leg). Inhale as you lower down.
contract your abdominal muscles first before your lift your torso and legs
to protect your lower back.
your feet as you lift the legs. Flex your feet as you lower them down.
jerking. Move slowly with control as you lift and lower.
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.
and elongate by stretching your upper body and legs in opposite direction.
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
five to ten repetitions per side.