How to Do the Kneeling Side Kick

Pilates is a great way to get lean legs fast. A Pilates routine consists of a series of exercises that tone your abs and legs. The key to getting the ultimate Pilates body is keeping your abdominals engaged throughout your exercises. The kneeling side kick is an intermediate-to-advanced variation of the side kick series, a basic staple of every Pilates mat class.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Fitness mat

1. Kneel on your mat and extend your left leg out to the side.

2. Reach out long with your right hand and lower it to the mat, under your shoulders.

3. Engage your abdominals by pulling your navel to your spine. Use the strength of your abdominal muscles to lift your left leg so it is level with your hip.

4. Place your left hand behind your head and bring your left leg to the front of the mat with a flexed foot. Pulse your foot.

5. Point your toe and bring your leg back behind your body. Pulse your foot.

6. Repeat the motion 5 to 10 times on your right side.

7. Switch sides and repeat 5 to 10 times.

Tips & Warnings

• Do not try this pose unless you have mastered the side kick series.

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