How to.... do the Side Kick

Side lying exercises are excellent for working balance, stability and core control, with a special focus on your oblique muscles.

Start by finding the perfect side lying position:

• Align yourself to the mat, one arm extended and the head resting on it
• Stack your shoulder, hips, knees and ankles right on top of each other and check you're not leaning forwards or back
• You may place a soft block between your head and your arm for comfort
  
• Check that your spine is in 'neutral' with a natural lower back curve and your ribcage soft - release any tension on your upper body
• Check that there is a gap under your waist -- your 'guitar' shape
  
• Place your fingertips on the mat in front of you -- minding that you're not leaning forward, or on your hip, or pointing your hand towards the ceiling
• Breathe in as you lengthen yourself from top to toe and breathe out to establish your core engagement

To start the movement

• Float the top leg lengthening it out to hip height as you breathe out
• Hold it there for a breath in and as you breathe out take the leg forward and breathe in to bring it back to the starting position
• On the following out breath, squeeze your bottom and take the leg behind you, and breathe in to bring it back to centre
• Add some footwork by pointing to toes as the leg goes forward, and flexing the foot as it goes back
• Keep the movement stemming from the core and the legs hinging at the hip
  
• Keep the height of the foot and the leg fully extended throughout the movement
• If you find yourself tensing your upper body or leaning into your had on the mat, try to transfer some of the effort to your oblique muscles, the ones on your waistline
• Relax your body and make sure you're isolating the correct muscles: gluteals (bottom) to take the leg behind you and hip flexors (groin muscles) to take the leg forward, with your core abdominals engaged throughout

Increase the level by floating the bottom leg up as well -- use your inner thigh muscles to keep this leg floating. Move only the top leg, or make them movement more dynamic by 'scissoring' both legs moving in opposite directions.

Visualisations

• Body straight like an arrow
• Guitar shape waist
  
• Stream of cold water under waist
• Leg on a pulley, floating
• Leg lengthening away, running away from your hip
  
• Imagine walking on the back wall, walking on air (scissors)
• Draw a straight line with your toe, rub it with your heel (for point & flex feet)
• Scissors
• Legs glued together (double leg lift)

Watch out points

• Body tensing up
• Overarching or rounding the spine
• Pelvis moving, rocking or twisting
• Pushing up with hand, pressure on forearms
• Waist collapsing onto the mat
• Shoulders rounding (especially top shoulder)
• Lifting legs too high
• Too much reliance on the supporting hand

Give the Pilates Side Kick a try and let me know how you go by leaving a comment on this page.

Remember everybody's bodies are different. Consult with your doctor before trying out a new exercise, in particular if you have any conditions or injuries which could be aggravated by certain types of movement.

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