Side Kick Series

About This Exercise

A classical Pilates series performed lying on your side. Includes front/back kicks, up/down, and small circles. Strengthens the hips and challenges lateral stability.

1Setup

Lie on your side with your body in one straight line along the back edge of the mat. Prop your head on your bottom hand. Place the top hand on the mat in front of your chest for stability. Bring both legs slightly forward to about 45 degrees from the torso.

2Execution

1. Front/Back: Inhale, swing the top leg forward with a double pulse. Exhale, swing it back behind you. Keep the torso completely still. Repeat 8-10 times. 2. Up/Down: Inhale, lift the top leg up toward the ceiling, foot slightly turned out. Exhale, lower with resistance as if pressing through thick air. Repeat 8-10 times. 3. Small Circles: Make 5 small circles forward with the top leg, then 5 in reverse. Keep the circles controlled and precise. 4. Repeat entire series on the other side.

Pro Tips

• The torso should not rock — isolate the movement to the leg
• Keep the bottom waist lifted off the mat slightly
• The legs are slightly forward of the body for balance
• Control the back swing — don't let momentum take over