Side Leg Kicks Front and Back

Side Kicks are one of the most misunderstood exercises. They seem so simple but they challenge you in so many ways!

However, the common mistake is similar to the one we make in Spine Stretch. It isn’t simply a bend at the waist to reach the leg as far forward as possible. While this may seem impressive to be able to touch your toes to your nose, it is far from beneficial unless you are connected in your center, utilizing oppositional energy, and focused on your breath which creates the rhythm of the exercise. With each inhale and exhale, you are squeezing every atom of air out of your lungs.

The Benefits of Side Kicks Front and Back

· Works the transverse and rectus muscles when you work to keep lifted and keep the spine aligned

· Requires balance and stability

· Activates the hip

· Utilizes capacious breathing to help circulate oxygen and blood to surrounding tissues

· Works the range of the leg in all directions

· And let’s not forget the glutes…you’ll feel them with Side Kicks

How to Set Up for the Side Kicks

1. Start by lying on your side, legs will be slightly in front of the body.

2. Arm can be out long on the mat with head resting on the upper arm. As you build strength you can bend the elbow and place head in your hand.

3. You are trying to keep the bottom ribs lifted and spine in alignment. Try not to sag down towards the floor. Ultimately, the underarm with be on the mat while maintaining the lift and alignment of the rib cage.

4. Legs are stacked one on top of the other and slightly in front of the body.

How to Perform the Side Kicks

1. Lift the top leg off the bottom leg. The top leg is parallel to the floor and about hip height.

2. Inhale as you take the top leg forward keeping your hips stacked one on top of the other. (The tendency is to let the top hip roll forward to increase your range rather than using the abdominals and glutes!)

3. Exhale as the leg reaches behind the body. Again, keeping the hips stacked. (Now the tendency is for the top hip to roll backwards.) Oh, that Pilates!

4. Repeat about 5-8 times.

Other leg movements for the Side Kicks

1. Start by lying on your side, legs with be slightly in front of the body.

2. Arm can be out long on the mat with head resting on the upper arm. As you build strength you can bend the elbow and place head in your hand.

3. You are trying to keep the bottom ribs lifted and spine in alignment. You are trying not to sag down towards the floor.

4. Legs are stacked one on top of the other.

We love Side Kicks Front and Back as it is a full body exercise, reduces compression on the side and can be modified for any level or situation. It is a great exercise, too, for stabilizing the core and pumping fresh air through the lungs. Stay tuned for more exercises and tips!