{"id":57259,"date":"2020-10-30T07:21:44","date_gmt":"2020-10-30T07:21:44","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-kick\/"},"modified":"2023-03-10T17:14:38","modified_gmt":"2023-03-10T17:14:38","slug":"side-kick-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/side-kick-pilates-exercise\/","title":{"rendered":"Side Kick"},"content":{"rendered":"

Lie on right side in a straight line from shoulders to ankles. Prop head on right hand. Place left palm flat on the mat in front of your chest. Move both legs in front of hips on a slight diagonal. Lift top leg off bottom leg, and kick it forward twice. Lengthen leg as you sweep it to kick back. Perform 5 reps. Repeat on other side. <\/p>\n

How To Teach Side Kick Joseph Pilates Exercise\u00a0<\/strong><\/span><\/h2>\n
\n

The superpower of the Side Kick pilates exercise is that it strengthens the glutes<\/a>. Strong glutes have multiple benefits including correct pelvic alignment (the pelvis should be parallel to your shoulders and the ground), correct gait while walking and running, balancing, reducing pressure off the spine (lower back), and also taking the pressure off the vulnerable knee joints.<\/p>\n
\n

Position: <\/strong>21 of 34
\nPrevious Position:<\/strong> Jack Knife Exercise<\/a>
\nNext Position: <\/strong>Teaser Exercise<\/a>
\nAlso Known As:\u00a0<\/strong>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Advanced
\nBenefits:<\/strong> Strengthen glutes, hips, abs, and back extensors.
\nPrecautions:<\/strong> Neck or shoulder injury.<\/p>\n
\n

6 Teaching Steps For Side Kick Pilates Exercise<\/strong><\/span><\/h3>\n
\n

\"Side<\/a><\/p>\n
\n

Step 1: Right Side<\/strong>
\nLie on the right side in a straight line from shoulders to ankles.<\/p>\n

Step 2: Prop & Place<\/strong>
\nProp your head on your right hand. Place your left palm flat on the mat in front of your chest.<\/p>\n

Step 3: Move Both Legs\u00a0<\/strong>
\nMove both legs in front of the hips on a slight diagonal.<\/p>\n

Step 4: Kick<\/strong>
\nLift the top leg off the bottom leg, and kick it forward twice. Lengthen the leg as you sweep it to kick back.<\/p>\n

Step 5: 5 Reps<\/strong>
\nPerform 5 reps.<\/p>\n

Step 6: Repeat<\/strong>
\nRepeat on the other side.<\/p>\n
\n

3 Top Teaching Tips For Side Kick Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Tip 1: Rely On Your Abs<\/strong>
\nUse the hand on the mat to help stabilise your body, but don’t depend on it. Rely on your abs.<\/p>\n

Tip 2: Protect Your Back<\/strong>
\nMove your legs slightly forward of the hips to balance and protect the lower back.<\/p>\n

Tip 3: Core<\/strong>
\nEngage your core muscles to keep your trunk stable.<\/p>\n
\n

2 Beginner Modifications For Side Kick Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Beginner Modification 1: Side Kick Up\/Down<\/strong>
\nKick up toward the ceiling (instead of to the side).<\/p>\n

Beginner Modification 2: Side Knee Pulses With Circle<\/strong>
\nSide Knee Pulses On With Circle<\/a><\/p>\n
\n

6 Advanced Modifications For Side Kick Pilates Exercise<\/strong><\/span><\/h3>\n
\n

Advanced Modification 1: Side Leg Circles On An Arc<\/strong>
\nSide Leg Circles On An Arc pilates exercise<\/a><\/p>\n

Advanced Modification 2: Side Leg Circles With Min Ball<\/strong>
\nSide Leg Circles With Min Ball pilates exercise<\/a><\/p>\n

Advanced Modification 3: Side Leg Lifts On An Arc<\/strong>
\nSide Leg Lifts On An Arc pilates exercise<\/a><\/p>\n

Advanced Modification 4: Side Bend On An Arc<\/strong>
\nSide Bend On An Arc pilates exercise<\/a><\/p>\n

Advanced Modification 5: Side Feet Lift Flex On Wunda<\/strong>
\nSide Feet Lift Flex On Wunda pilates exercise<\/a><\/p>\n

Advanced Modification 6: Side Kick Bicycle<\/strong>
\nSide Kick Bicycle pilates exercise<\/a><\/p>\n
\n

Can The Side Kick Pilates Exercise Reduce My Lateral Pelvic Tilt?<\/strong><\/span><\/h3>\n
\n

Yes. A lateral pelvic tilt happens when one hip is higher than the other. This usually results in tight muscles in one hip, and weak muscles in the other. The Side Kick Pilates Exercise<\/em> helps to balance the pelvis and prevent a lateral pelvic tilt.<\/p>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n
    \n

    Online Pilates Lesson Planner<\/span>
    \n<\/strong>    <\/a><\/h3>\n

    Create your own Pilates Lesson Plans with my Online Pilates Lesson Planner, or use one of the 100,000+ Pilates Lesson Plans that our members have already created<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Lie on right side in a straight line from shoulders to ankles. Prop head on right hand. Place left palm flat on the mat in front of your chest. Move both legs in front of hips on a slight diagonal. Lift top leg off bottom leg, and kick it forward twice. Lengthen leg as you […]<\/p>\n","protected":false},"featured_media":66186,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[43,45,38],"pose_anatomy":[52,54,56,58,61],"pose_chakras":[65,66],"pose_therapy":[74],"pose_drishti":[93],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-57259","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_anatomy-arms-shoulders","pose_anatomy-core","pose_anatomy-hips","pose_anatomy-lower-back","pose_anatomy-psoas","pose_chakras-sacral-centre","pose_chakras-solar-plexus-centre","pose_therapy-back-pain","pose_drishti-side","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow to teach Side 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