How to Do Up Down Side Kicks in Pilates

Pilates is an exercise program that tones the abs and legs. One variation of the program is mat Pilates, which consists of making small movements while keeping the abdominal muscles firmly engaged. The Up Down Side Kick will tone your thighs and hips.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Fitness mat
• Comfortable clothing

1. Lie on your mat on the right side of your body. Support the right side of your face with your right hand. The top of your body should be in line with the back edge of the mat. Angle your legs forward so your heels are at the front of the mat. This will help protect your lower back.

2. Bring your feet into Pilates stance--with your heels together and your toes apart. You will feel an outward rotation in your hips.

3. Engage your abdominals by pulling your navel to your spine. Lift your upper leg. Resist as you lower your upper leg to almost touch the bottom. Repeat this motion 5 times on your right side.

4. Push yourself up to a seated position with your left hand. Repeat the exercise on your left side.

Tips & Warnings

• Keep your core muscles engaged throughout the exercise. Focus on making the movements while keeping the trunk of your body stable rather than simply making large movements.
• Practice the exercise with increasing resistance once you can do the exercise with a stable upper body.
• Make sure to angle your legs slightly forward when preparing for Up Down Side Kicks. It will prevent strain in the lower back.

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