27/04/16

The side leg series of Pilates exercises is another example of a brilliant exercise for beginners and advanced clients alike.

The muscles used in this exercise are the same we use for walking, so it is a great functional mobility exercise.

Here we work to strengthen both our hip abductors (lifting phase) and adductors (lowering phase,) along with our core and pelvic stabilising muscles to keep our upper body still. By isolating the movement in this way and working to strengthen these particular muscles, our posture in standing, walking, running and other activities improves tremendously.

Picture 1 (Top) – Start Position

The key principle in this exercise to remember is that we aim for length throughout the body, ensuring our ankle bones, knees, hips and shoulders are ‘stacked’, ensuring we don’t roll forwards or backwards. Our core is gently engaged and we’re relaxed through the head, shoulders and neck. The right arm in this picture is placed on the floor for support with a beginner shown - more experienced people may choose to rest their right arm down the right side to further challenge their balance.

Picture 2 – Side Leg Series One

Here the right leg is lifted no higher than hip height using our core and pelvic stabilising muscles (to keep the top half of the body still) while the hip abductors - the outer thigh muscles - lift the leg. Toes are pointed in the lift phase, flexed at hip height (for a calf stretch) and lowered in the flexed position. Hip adductors - the inner thigh muscles - are used to bring the leg back to the start position in a slow and controlled movement.

Picture 3 – Side Leg Series Two

As in the previous picture, but as the top leg is raised to hip height, the lower leg joins it, keeping the inner thigh muscles connected, then both legs are lowered together back to the start position. This progression is pretty tough as the weight of both legs challenges the core and pelvic stabilising muscles even further to maintain our balance and stillness in the upper body.

Picture 4 (Bottom) – Torpedo

Following on from the last progression, but here the two legs meet at hip height, and the top leg is lifted a little higher. Again, this is particularly demanding, as the weight of the legs challenges our balance.

The progressions and modifications don’t stop here, as you can progress to a semi-mermaid, where both legs are lifted off the floor at the same time, or the full mermaid, where both legs AND both arms are off the floor. Breathing patterns can be added too, to challenge our concentration even more!

Progression may come easy for some clients, for some it may take a while longer, for others it may never come, all of which is absolutely ok. The important thing to remember is for you and your Pilates instructor to work within the boundaries of your capability