How to Do the Single Leg Kick in Pilates

Four Methods:Getting in the Starting PositionPerforming the ExerciseModified Version with Less Shoulder ActivityFrequency

This low-intensity exercise strengthens the hamstrings, upper back and abdominals.

Method 1
Getting in the Starting Position

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    Lie down on the Pilates mat on your front side with your elbows bent directly below your shoulders and your palms lying flat on the mat.
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    Squeeze in your belly button as you gently lift your torso off of the mat. Your elbows and forearms should be holding the weight of your upper body.
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    Squeeze the buttocks, pressing the lower body onto the mat and allowing the lower spine to lengthen. Keep your neck aligned with your spine and your gaze focused about 2 feet (0.6 m) ahead of you on the floor.

Method 2
Performing the Exercise

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    Inhale, bending one knee and pushing the heel of your bent leg close to the buttocks twice, while keeping your foot flexed.
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    Exhale and return to the starting position.
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    Repeat the exercise with the other leg.

Method 3
Modified Version with Less Shoulder Activity

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    1
    Instead of placing your forearms below your shoulders, cross them one on top of the other in front of your head, and rest your forehead on them.

Method 4
Frequency

  1. 1
    Do 2 repetitions of this exercise per set on each side. Repeat until you've completed 10 sets.
  2. 2
    In order to start seeing results, increase the number of times per week you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your hamstrings, upper back, abdominals and quadriceps.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • Those with poor balance should be careful when performing this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates