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Position:\u00a0<\/span><\/strong>27 of 34<\/span> The superpower of the Side Kick Kneeling Pilates mat exercise<\/em> is BALANCE<\/strong>. Why is balance such a great superpower to have?<\/p>\n Pilates balance exercises will give you something marvellous called “proprioception” (feeling that your limbs are positioned solidly in place).<\/strong><\/p>\n<\/blockquote>\n Balancing also helps to improve body awareness, which makes you feel great and reduces the chances of horrible accidents (e.g. falling down the stairs).<\/p>\n Side Kick Kneeling<\/em> also strengthens the torso and glutes. It targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs. The main muscle targeted is the spinal lateral flexors<\/a>. The main movement of is\u00a0 Lateral flexion <\/a>(movement of a body part to the side).<\/p>\n Step 1: Kneel<\/strong> Step 2: Right Hand<\/strong> Step 3: Knee & Hip<\/strong> Step 4: Left Hand<\/strong> Step 5: Kick<\/strong> Step 6: Switch Sides<\/strong> Tip 1: Cramp<\/strong> Tip 2: Circles<\/strong> Tip 3: Figure 8s<\/strong> Tip 4: Fist<\/strong> Tip 5: Yoga Block<\/strong> Tip 6: Dumbbell<\/strong> Tip 7: Elbow<\/strong> Tip 8: Kicking Leg<\/strong> Tip 9: Arc<\/strong> Tip 10: Press<\/strong> Tip 11: Shoulder Abductors<\/strong> Tip 12: Hip Abductors<\/strong> Tip 13: Long Line<\/strong> Tip 14: Belly<\/strong> Tip 15: Stable Torso<\/strong> Beginner Modification 1: Kneeling Lunge<\/strong> Beginner Modification 2: Side Kick Bicycle<\/strong> Beginner Modification 3: Inner Thigh Circles<\/strong> Beginner Modification 4: Side Bend Preparation<\/strong> Beginner Modification 5: Side Plank On Knees<\/strong> Beginner Modification 6: Leg Pull Front<\/strong> Beginner Modification 7: Leg Lower<\/strong> Beginner Modification 8: Side Bend<\/strong> Beginner Modification 9: Side Kick<\/strong> Beginner Modification 10: Clam<\/strong> Beginner Modification 11: Inner Thigh Bridge<\/strong> Advanced Modification 1: Side Bend Arc<\/strong> Advanced Modification 2: Side Bend Arc<\/strong> Advanced Modification 3: Side Plank<\/strong> Advanced Modification 4: Side Plank TRX<\/strong> Advanced Modification 5:\u00a0 Go High<\/strong> Advanced Modification 6: Double-leg Pulse<\/strong> Advanced Modification 7: Side Kick Bicycle<\/strong> Advanced Modification 8: Side Kick Hot Potato<\/strong> Advanced Modification 9: Side Kick Rond De Jambe<\/strong> Side Kick Kneeling is a pilates mat exercise that strengthens the torso and glutes. It improves balance. It also targets the hip flexors, groin, hamstrings, lower back, obliques and outer thighs.<\/p>\n Spinal lateral flexors<\/a>.<\/p>\n Lateral flexion <\/a>(movement of a body part to the side).<\/p>\n You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\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
\nPrevious Position:\u00a0<\/span><\/strong>Leg Pull Exercise<\/a>
\nNext Position:<\/strong>\u00a0<\/span>Side Bend Exercise<\/a>
\nAlso Known As:\u00a0<\/span><\/strong>Kneeling Side Kick<\/span>
\nCategory:<\/strong>\u00a0Pilates Matwork<\/span>
\nLevel:<\/strong>\u00a0Advanced<\/span>
\nBenefits:\u00a0<\/span><\/strong>Strengthen the torso and glutes. Improve balance.<\/span>
\nPrecautions:<\/strong>\u00a0Arm or knee injury.<\/span><\/p>\n
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\n6 Teaching Steps For Side Kick Kneeling Pilates Exercise<\/strong><\/span><\/h3>\n
\n![\"Side](\"https:\/\/georgewatts.org\/lesson-planner\/wp-content\/uploads\/2023\/03\/Side-Kick-Kneeling-Pilates-Exercise-Steps.jpg\")
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\nKneel onto the right knee.<\/p>\n
\nPlace your right hand on the mat underneath the right shoulder.<\/p>\n
\nLeft knee in line with the left foot. Right hip directly over the right knee.<\/p>\n
\nPlace left hand behind head.<\/p>\n
\nKick left leg forward and back while keeping torso stable.<\/p>\n
\nAfter a number of repetitions, place the left knee onto the mat and repeat on the other side.<\/p>\n
\n15 Top Teaching Tips For Side Kick Kneeling Pilates Exercise<\/strong><\/span><\/h3>\n
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\nIf you have tight hips due to a lack of hip mobility, you might get muscle cramps. If that happens try a beginner modification such as the Kneeling Lunge pilates mat exercise<\/a>.<\/p>\n
\nDo circles.<\/p>\n
\nDo figure 8s.<\/p>\n
\nMake a fist with the hand on the mat.<\/p>\n
\nRest your hand on a Yoga block.<\/p>\n
\nLift a dumbbell.<\/p>\n
\nKeep your elbow straight (on the arm towards the ceiling).<\/p>\n
\nLower the kicking leg nearer to the mat.<\/p>\n
\nVisualise your body forming an arc from the head to the support knee.<\/p>\n
\nPress into the mat with the hand.<\/p>\n
\nUse your shoulder abductors to help lift the upper trunk.<\/p>\n
\nUse the hip abductors to lift the lower side of the pelvis.<\/p>\n
\nKeep a long line to the raised leg as it swings.<\/p>\n
\nPull your belly in and up.<\/p>\n
\nWhen kicking your left leg forward and back keep the torso stable.<\/p>\n
\n11 Beginner Modifications For Side Kick Kneeling Pilates Exercise<\/strong><\/span><\/h3>\n
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\nKneeling Lunge Pilates mat exercise<\/a><\/p>\n
\nSide Kick Bicycle Pilates mat exercise<\/a><\/p>\n
\nInner Thigh Circles Pilates mat exercise<\/a><\/p>\n
\nSide Bend Preparation pilates mat exercise<\/a><\/p>\n
\nSide Plank On Knees Pilates mat exercise<\/a><\/p>\n
\nLeg Pull Front Pilates mat exercise<\/a><\/p>\n
\nThe leg tends to dip as it transitions from front to back and vice versa. To practice keeping the leg at a consistent height, lower the height (e.g. below the level of the upper hip joint).<\/p>\n
\nSide Bend Pilates mat exercise<\/a><\/p>\n
\nSide Kick Pilates mat exercise<\/a><\/p>\n
\nClam Pilates mat exercise<\/a><\/p>\n
\nInner Thigh Bridge Pilates mat exercise<\/a><\/p>\n
\n9 Advanced Modifications For Side Kick Kneeling Pilates Exercise<\/strong><\/span><\/h3>\n
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\nSide Bend On A Pilates Arc<\/a><\/p>\n
\nSide Bend Pilates mat exercise using a band<\/a><\/p>\n
\nSide Plank Pilates mat exercise<\/a><\/p>\n
\nSide Plank Pilates TRX exercise<\/a><\/p>\n
\nSwing your leg as high as possible.<\/p>\n
\nAdd a double-leg pulse.<\/p>\n
\nSide Kick Bicycle Pilates mat exercise<\/a><\/p>\n
\nSide Kick Hot Potato Pilates mat exercise<\/a><\/p>\n
\nSide Kick Rond De Jambe Pilates mat exercise<\/a><\/p>\n
\nWhat Are The Main Benefits Of Side Kick Kneeling Pilates Exercise?\u00a0<\/strong><\/h3>\n
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\nWhat Is The Main Muscle Targeted By Kneeling Side Kick Pilates Exercise?<\/strong>
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\nWhat Is The Main Movement Of Kneeling Side Kick Pilates Exercise?
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\nFree Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
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\nThe 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
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Online Pilates Lesson Planner<\/span>
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