Side Leg Lift Series 1
Pilates exercise strengthens the obliques (muscles that crisscross the waist)
as well as the hips and inner thigh muscles.
Lie on your side with your legs together in line with your hips and shoulders.
your head on your bent bottom arm and place your top hand in front of your
chest on the mat with your palm flat and your fingertips facing your head.
the top leg and hold it steady. Then, lift the bottom leg.
Slowly lower both legs back to the mat.
contract your abdominal muscles first before your lift your legs to protect
your lower back.
Inhale as you lift the top leg followed by the bottom leg. Exhale as you lower
both to the mat.
position: Point your feet as you lift top and bottom leg. Flex your feet as
you lower the legs down.
jerking. Move slowly with control as you lift and lower legs.
your shoulder and hip from rolling forward or backwards as you lift your legs
by contracting your abdominal muscles and visualizing a glass of water on
your shoulder and hip.
lengthen and elongate your legs as you lift.
to bring your ankles together when you lift the bottom leg to join the top
leg. This makes you strongly contract your inner thigh muscles.
is an advanced exercise. Do not attempt this if you have a history of lower
back problems. Ask your doctor first.
Do five to ten repetitions on each side.
to Common Exercises...