How to Do the Single Leg Kick in Pilates

Pilates is a fitness regiment that was founded in Germany in the early 20th Century by Joseph Pilates for returning World War One vets. Now Pilates is somewhat of an exercise craze and rightfully so; it is an excellent way to tone the abs and the legs. Mat Pilates classes consist of making small movements while keeping the abdominal muscles firmly engaged. The Single Leg Kick is a beginner pose that targets the hamstrings and abdominals.

Difficulty: Easy

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Lie on your stomach with your forearms extended in front of you shoulder-width apart.

2. Prepare for the pose by widening your shoulders to feel your chest expand and engaging your abdominals. To engage the abdominals, imagine you are pulling your navel to your spine.

3. Lift your stomach from the floor and lower your tailbone toward the mat.

4. Keeping your left leg on the ground, lift your right leg and kick twice towards your buttocks. Switch legs.

5. Repeat 5 to 7 times on each side.

Tips & Warnings

• Keep your knees together when kicking.
• Maintain wide shoulders and engaged abs throughout the pose.

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