ThePilatesClub.Net - Get on the Mat! Get Stronger! - Side Kick

Home

Pilates News

Side Kick - For Legs, Back and Abs

Written by Linda Farrell, Pilates Style Newsletter

Wednesday, 05 December 2007

Maintaining a strong, stable base of support in the trunk and pelvis during Side Kicks strengthens the hip abductor and external rotator muscles,

the abdominal muscles and the back extensor muscles. Side Kicks are great for promoting stability in the spine, shoulder girdle and pelvic while improving pelvic and leg disassociation skills.

Set-up: In neutral spine, lie straight on one side with your shoulders and pelvis vertically stacked. (Lining up the body with the

Side Kick (Front)

back edge of the mat is a good way to help students find their neutral spinal and pelvic alignment.) Bring your legs slightly forward on a diagonal without letting your pelvis tuck under. Lift your top leg up in line with the pelvis, keeping it parallel and softly pointing through the toes. Place the hand of your top arm in front of your navel, fingers pointing toward the top of the mat. Prop yourself up on your bottom elbow with your bottom hand holding the back of your head, chin lifted off your chest. Engage the abdominals, back extensors and lateral trunk flexors so the spine is in neutral with the sides of the waist narrowing equally. As your spine lengthens up from the pelvis, reach strongly down through the bottom support leg with a balanced action.

Begin the move: Continue to engage the abdominals, pulling them in and up. Externally rotate the hip without letting the pelvis roll back. Inhale and reach the leg out and forward - kicking it in front of the body. Exhale, lengthen and control the leg as it glides back toward the bottom leg. Repeat 8–10 times.

Side Kick (Back)

Modifications:
Beginners: Bend the bottom leg for a broader base of support; lengthen the bottom arm down to the floor, letting the head rest gently on top of it; if head is down, towel can be placed underneath the neck for extra support.

Advanced: Use both arms support head; prop up on to forearm; turn bottom leg out with toes tucked on floor.

Tips & Reminders for Pilates Mat Side Kicks

The head and chin must not collapse and drop forward.
Maintain proper cervical extension and axial length.
The top shoulder must relax away from the ear, with shoulder blades gently sliding down the back.
No hunched shoulders!
As the working leg moves up and down, the spine and pelvis must stabilize.
The distance between the ribs and pubis should stay the same, the pelvis should remain vertically stacked and the bottom waist should stay lifted.
The working leg must lower with control, or brake against gravity as it approaches floor. Do not let it collapse down.
The working leg must stay placed directly over the bottom leg throughout the repetitions.
Work for precision. Lengthen up through the spine and down and out through the bottom support leg.
Use the breath fully and dynamically throughout; inhale up and exhale down.