How to Do up Down Side Kicks in Pilates

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-intensity exercise strengthens the powerhouse.

Method 1
Getting in the Starting Position

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    Lie down on your right side on the Pilates mat. Ensure that your legs are straight, with your left leg stacked on top of your right leg and your hips pointed squarely ahead of you.
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    Support your head with your right hand so that your elbow is bent and your palm is cupping your head just behind your right ear.
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    Ensuring that your shoulders are facing squarely ahead of you, bend your left arm at the elbow, align your forearm with your waist and plant your palm onto your mat with your fingers pointing away from your feet.

Method 2
Performing the Exercise

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    Inhale while raising your left leg very quickly towards your head. A full extension will separate your legs at a 90 degree angle.
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    Breathe out, lowering your left leg but not allowing it to touch your right leg.
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    After performing the desired number of reps with your right leg, switch sides and repeat the movements with your left leg.

Method 3
Frequency

  1. 1
    Do 10 repetitions of this exercise per set on each side. Repeat until you've completed 5 sets.
  2. 2
    In order to speed up the process of seeing results, increase the number of sets per week that you do this exercise.

Tips

  • The benefits of these exercises are increased strength and flexibility in your arms, legs, and core muscles.

Warnings

  • Potential injuries may be incurred if this exercise is performed incorrectly.
  • If you have pain in your hips, consult a doctor before attempting this exercise.

Things You Need

  • Pilates mat

Article Info

Categories: Pilates