By Kathleen Simpson, our Pilates Instructor
Join Core Link Mat Classes to learn more : Monday 7:30pm – Friday 9:30 am
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Side Leg Lift Series
Starting position : Lying on floor, straight out, abdominals pulled up off floor, head lying on your arm or holding your head in hands in a side lying PLANK position (intermediate). Hand in front of you, do not lean.
1) Raise top leg hip height, toe pointed, flex foot as you take it down, repeat 10 times
2) Raise top leg toe pointed and draw an oval with your foot, ensure you draw your leg towards the back as well as out front. Use your Gluteal muscles to move leg and support pelvis – Repeat 10 times each direction
3) Bend top leg in front of body, foot (toe) on floor, flex bottom foot and raise bottom leg toward ceiling. Ensure whole thigh is raised off floor. Repeat 10 times.
4) Bend top leg so knees are 90 degrees to hip. Keep hip in place facing forward and open top leg and bring as high as you can (clam), do not move your hip. Repeat 10 times
5) Straighten lower leg a bit, so it is slightly curved. Top leg is still 90 degrees from hip (clam position) rotate top leg so knee touches ground, then straighten leg by reaching through your heel and kick behind you, without moving your upper body. Ensure your gluteal (butt) muscles are on and assisting with the kick back. Repeat 5-10 times
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