Pilates exercises explained
Side Kick Advanced
The Pilates exercise "Side Kick Advanced" promotes the mobility of the hip joint and simultaneously trains the front, back and side leg and buttock muscles. Due to the lateral balancing act of raising and lowering the upper body, the deep torso muscles are challenged as well as the shoulder girdle. The execution of the leg movement is always based on the possible torso stability.
"Side Kick" is the preliminary stage of the Advanced Level.
Exercise description
In the lateral position, the legs are stretched forward at an angle of about 30 degrees (about one foot length). Feet are in the flex position, hands clasped behind the head, bent upper arm rests on the mat.
In the inhalation the upper leg swings forward, in the exhalation the leg is actively guided behind the body axis. At the same time, the torso lifts into the mat through the activation of the lateral abdominal and back muscles and through the pressure of the elbow. The foot is in the point position.
Inhaling swing leg forward again - foot returns to flex position.
Swing back and forth 4 to 6 times, then switch sides.
Frequently asked questions
What to do for pain in the shoulder joint?
Place the arm stretched out on the floor, palm down.
Pro Tip From Maria
The picture of a pendulum clock can be very helpful here. The leg is the pendulum, the upper body is the stable housing, which can not counter-swing.
Bend the lower leg if you feel that you cannot lie stable enough on the leg. Instability can be influenced, for example, by a very pronounced femur (greater trochanter).
Video with the brief explanation of the Pilates exercise Side Kick Advanced
Most common errors
Basin tilts with.
Upper body swings against it.
Hollow cross formation during the return of the leg behind the body.
The weight shifts too much to the supporting arm.
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Quadratus lumborum
- Diaphragm Pelvis
- Subscapularis
- Serratus
- Rhomboids
- Obliques externus
- Deltoid
- Trapezius
- Pectoralis Major
Equipment
- Mat
Difficulty
- Difficult
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