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Pilates Side Leg Lift Series 2

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 in line with your hips and shoulders.
Rest 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.
Exhale as you lift both legs. Inhale as you lower them to the mat.

Performance Tips

Always contract your abdominal muscles first before your lift your legs to protect your lower back.
Foot position: Point your feet as you lift the legs. Flex your feet as you lower the legs down.
Avoid jerking. Move slowly with control as you lift and lower legs.
Keep 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.
Always lengthen and elongate your legs as you lift.
Try to bring your 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 on each side.