A Pilates exericse called Kicking Forward has you extending each leg as you rest on your side, building your lower back and glute muscles as you isolate the source of movement in your hip joints. Get kicking with this free video workout plan for Pilates and yoga.
Hi, I'm Michelle with Pilates Studio City. Today, we're going to do a workout plan for Pilates and yoga. Right now we're in the Pilates section. I'm going to be doing part of a leg series called Kicking Forward which is helped designed to lift those gluts up and strengthen that lower back. So, we'll come down on our right side. This is done on both sides, right and left but we'll start on our right. So, I want to take my back, align my back up to the back of my mat. My arm can be either straight but if it's straight, let's lift up, let's have some lift here in your right side or you can come up on your forearm. I'll do it on my forearm this time. So, my feet are piked towards the inside corner of the mat, belly button pulled in, making sure my hips are stacked one right on top of each other. Important in your leg series, as we're moving in our leg series, it is important not to move around. So, you make sure you're not moving around by pulling your belly button in nice and tight and isolating the movement in your hip joint only. So, I'm going to place my left hand on the ground. I'm going to kick forward for one and back for two, forward for one and back, kicking forward, belly button pulled in, keep this hip stacked on top of each other. So, in your leg series you don't want to be leaning forward and I don't want to be leaning back. I'm going to get the best workout for my gluts and my hips, having this hip stacked one right on top of each other. So, you'll give me ten on each side, when you're done you're going to want to beat this hip because it's intense. Then you would roll around on your left side and give me ten more. I'm Michelle with Pilates Studio City. This is how we do our Kick Forward of our leg series.