How to Perform the Side Lying Double Leg Lift Exercise in Advanced Pilates

The Pilates Method, or simply Pilates, is a system of physical fitness developed in the early 20th century by Joseph Pilates. Though the system did not catch on at the time, over 10 million Americans now practice Pilates regularly, and the exercise is becoming more popular as time goes on. Joseph Pilates came up with the exercise system during World War I as a way to improve rehabilitation programs that were designed to aid wounded veterans. Pilates called his method Contrology, because he believed it used the mind to control the muscles. Pilates focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, intending to strengthen the muscles deep in the torso. Here are instructions for correctly performing the Side Lying Double Leg Lift Exercise, a move for advanced Pilates practitioners.

Instructions

1. Begin by lying on the ground on your side. Stretch out the arm that is against the ground to extend along beyond your head. This will help anchor your body during the leg lifts. Also place the flat of your other palm directly against the floor, about 1' in front of your lower chest. Keep your legs together and at full extension.

2. Using the oblique muscles of the abdomen, raise your top leg to roughly a 45-degree angle and keep it there.

3. Raise your bottom leg to meet the top leg and then lower it again. Repeat this 10 times and then rest for a few moments.

4. Keep both your legs together this time, and raise them as one back up to the 45-degree angle. Lower them both after a moment; repeat this action 10 times before resting.

5. Roll over onto your other side and repeat Steps 1 through 4 to exercise both sides of the abdomen.

Tips & Warnings

• The central aim of Pilates is to fuse the functions of mind and body into a single impulse. In this way, the body will move with grace, speed and economy, without the intentional direction of the mind. Practitioners believe that the body should be used to the greatest advantage, with constant monitoring of movements and sensations to identify weaknesses and imbalances that need to be corrected.

Resources

• Video Demonstration of Side Lying Double Leg Lifts