This week I will be showing you how to do the Side Leg Lift Prep exercise.
This week’s exercise is still focusing on the abdominal area but this time we will be using both the oblique abdominals and legs. This is still a beginner exercise but every week you will notice that the movements will challenge not only one muscle group but a combination of muscles at the same time.
Over time you will notice that the intensity of each exercise will increase and get harder. With practice you will get better at each individual movement and will find the progression of intensity is needed to challenge you and ultimately make you stronger.
It is a good idea to make sure you read through and familiarize yourself with all the information before you start, that way you will know what to look for and what to avoid, and if you suffer from any pain or injury, when to avoid the exercise entirely.
The Side Leg Lift Prep exercise targets the obliques and will help to tone and strengthen the leg and
abdominal muscles. It is an excellent beginner exercise that works as a base for more advanced Pilates movements.
Without moving your torso or hips, bring your legs forward and lower them to the front edge of the mat with control. Your legs and torso should make a 45° angle with the mat and your hips and shoulders should be aligned.
Squeezing your abdominals and legs lift your legs and return to the original position. Repeat 10 times on each side.
Keeping your legs long and strong.
Controlling your movement.
AVOID: Upper body and hips shifting to either side.
TARGETS: Pelvic stabilizer muscles
Oblique abdominal muscles
BENEFITS: Tones and lengthens the legs.
Strengthens core muscles.
NOT ADVISABLE IF YOU HAVE: Neck issues
That is me done for this week. I will see you next time.
Images and some content taken from Pilates Anatomy - A Comprehensive Guide - By Dr Abby Ellsworth