Pilates exercises explained

Side Kick Kneeling Advanced

The Side Kick Kneeling Advanced exercise trains our core muscles in a supportive side position. At the same time, muscles around our hip joint, gluteal muscles and inner thigh as well as outer thigh are activated. The hip flexor as well as the rear leg chain are dynamically stretched.

We are prepared for this exercise with the "Side Lying Series".

Exercise description

Via the kneeling position, with arms extended and active, we come to the floor sideways and support ourselves on the mat with the flat of the hand. The hand is just under the shoulder. The other hand is on the back of the head with the elbow bent.

The playing leg is in the extension of the upper body, the foot is in Point. The supporting leg kneels vertically below the hip.

With the inhalation we bring the game leg towards the upper body and bounce 1 time in a controlled manner. Foot is in flex position.

On the exhale, we bring the game leg behind the torso without falling into the hollow back. Foot is in point position.

With the inhalation we bring the game leg back towards the upper body and bounce in a controlled manner. Foot is in flex position.

We repeat the exercise 4 to 6 times before switching sides.

Frequently asked questions

What to do for wrist pain?

Make a fist and rest on it.

What to do for pain in the knee?

Perform exercise while lying down.

What to do if you have a restricted hip?

Raise the leg only as far as the hip joint will without pain allows.

Pro Tip From Maria

After the hull must remain quite stable and still, imagine you are between two panes of glass and do not want to stain them.

When you bring the leg behind your back, imagine that you are pushing it against a resistance. Lengthen the leg as you do so. This will give you more stability in the lower abdomen and lumbar spine.

Video with the brief explanation of the Pilates exercise Side Kick Kneeling Advanced

Most common errors

In the absence of torso stability swings
1. The upper body with,
2. I put too much weight on the supporting hand,
3. When lifting from the leg, the upper body bends at the waist.