Category: | Pilates Lesson Planner |
---|---|
Sub Category: | Matwork |
Types: | Hip Opener, Seated & Floor, Strengthen |
Anatomy: | Arms & Shoulders, Core, Hips, Lower Back, Psoas |
Chakras: | Sacral Centre, Solar Plexus Centre |
Therapy: | Back Pain |
Drishti: | Side |
Dosha: | Kapha, Pitta |
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.
Strengthen glutes, hips, abs, back extensors.
Neck or shoulder injury.
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How To Teach Side Kick Joseph Pilates ExerciseÂ
The superpower of the Side Kick pilates exercise is that it strengthens the glutes. 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.
Position: 21 of 34
Previous Position: Jack Knife Exercise
Next Position: Teaser Exercise
Also Known As:Â
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthen glutes, hips, abs, and back extensors.
Precautions: Neck or shoulder injury.
6 Teaching Steps For Side Kick Pilates Exercise
Step 1: Right Side
Lie on the right side in a straight line from shoulders to ankles.
Step 2: Prop & Place
Prop your head on your right hand. Place your left palm flat on the mat in front of your chest.
Step 3: Move Both LegsÂ
Move both legs in front of the hips on a slight diagonal.
Step 4: Kick
Lift the top leg off the bottom leg, and kick it forward twice. Lengthen the leg as you sweep it to kick back.
Step 5: 5 Reps
Perform 5 reps.
Step 6: Repeat
Repeat on the other side.
3 Top Teaching Tips For Side Kick Pilates Exercise
Tip 1: Rely On Your Abs
Use the hand on the mat to help stabilise your body, but don’t depend on it. Rely on your abs.
Tip 2: Protect Your Back
Move your legs slightly forward of the hips to balance and protect the lower back.
Tip 3: Core
Engage your core muscles to keep your trunk stable.
2 Beginner Modifications For Side Kick Pilates Exercise
Beginner Modification 1: Side Kick Up/Down
Kick up toward the ceiling (instead of to the side).
Beginner Modification 2: Side Knee Pulses With Circle
Side Knee Pulses On With Circle
6 Advanced Modifications For Side Kick Pilates Exercise
Advanced Modification 1: Side Leg Circles On An Arc
Side Leg Circles On An Arc pilates exercise
Advanced Modification 2: Side Leg Circles With Min Ball
Side Leg Circles With Min Ball pilates exercise
Advanced Modification 3: Side Leg Lifts On An Arc
Side Leg Lifts On An Arc pilates exercise
Advanced Modification 4: Side Bend On An Arc
Side Bend On An Arc pilates exercise
Advanced Modification 5: Side Feet Lift Flex On Wunda
Side Feet Lift Flex On Wunda pilates exercise
Advanced Modification 6: Side Kick Bicycle
Side Kick Bicycle pilates exercise
Can The Side Kick Pilates Exercise Reduce My Lateral Pelvic Tilt?
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 helps to balance the pelvis and prevent a lateral pelvic tilt.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…
Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.
Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up