We regularly like to share with you a different Pilates exercise to practice and focus on, as recommended by one of our Pilates Instructors. Today, Rosie recommends Side Kick in Kneeling.
“This exercises is a great progression of side kick in laying, it helps to engage the core and gluteal muscles working them in an abducted position against gravity. I like this exercises because it also challenges core and shoulder stability.”
- Start in high knelling. Have your knees hip-distance apart. Be long through the spine and neck. Arms long beside the body.
- Breath in to prepare.
- Breath out and shift your body weight onto your right hand and knee, keeping your spine long.
- Simultaneously, lift the left leg to the side at hip height, bringing this leg into alignment with your trunk.
- Aim for horizontal alignment of the head, next, trunk and uppermost leg in this position.
- Place your top hand at the back of your head or on your hip.
- Breath in and hold the side kick position.
- Breath out, glide your top leg forwards from your hip joint. Maintain the side lick position.
- Breath in, glide your top leg back in alignment with your trunk.
- Repeat 3 – 4 slow kick movements while maintaining the side kick in kneeling position.
- The underneath hand, and knee should form a straight line.
- Imagine the top hip joint is a hinge and your leg is swinging back and forwards from this hinge.