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The Beginner's Guide to Pilates

Side Kick

When balancing on the smaller surface area of your side, your core stabilizer (abdominal) muscles and your hip muscles are forced to work harder.

The following exercise is a movement that targets the top hip joint, and strengthens the muscles of the outside and back of the hip. It can be conducted in sets of 8 to 10 repetitions for each side:

1. Lie on your side with your bottom leg bent forward and forming a 90 degree angle. Your top leg should be straight and directly below your hip.
2. While breathing in, keep the top leg straight and rotate it clockwise as far as you can move it. Hold this position.
3. While breathing out, point your top foot and sweep the top leg back into its original position, without distributing the position of your pelvis and spine.

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