Pilates Fitness: 5 Ways to Improve Support for the Side Leg Series in Pilates Matwork

Pilates Fitness: 5 Ways to Improve Support for the Side Leg Series in Pilates Matwork

One of the biggest challenges when training the Pilates Matwork Side Leg Series can be keeping your body still. The many different Pilates Mat exercises that lead up to this point(with his back on the mat)will help you prepare to lie on your side and still be able to hold things together! Discover five ways to improve support and exercise technique for the Side Leg Series in Pilates Matwork.

The Pilates Side Leg Series exercises have many great benefits. Check out some:

• Greater hip strength

• Fourfold flexibility

• Superior mobility of the hip joints

• Increased body awareness

• Advanced core stability

• Better gait mechanics

Here are 5 things to think about to keep your entire body still and improve the free movement of your legs during the hip and side leg strengthening exercises in this series:

1. Perform the side leg series exercises by placing your entire back against a wall.Strive to keep everything from your head to your hips against the wall as you move your leg for the following exercises: front and back kick, raise and lower, pass, parallel side leg raise, small circles, lower leg inner thigh raise, and inner thigh circles.

2. Keep the side of your abs that is closest to the floor strongest.When lying on your right side, the right side of your abdominal muscles from hip to ribs must remain tight, lifted, back and in to keep the body still.

3. Use the lower trapezius for shoulder depression and arm support.When you are on your right side, your left shoulder is at the top. Keep shoulders stacked vertically and actively pull left shoulder down.(Really, you can think about pulling both shoulders down!)This helps keep the shoulders steady and provides a stable anchor so that the hips and legs can lengthen away from the center.

4. Maintain an engaged pelvic floor, particularly the connection between the pubic bone and the tailbone. (Shell)Know that your “shell” remains still as you swing your leg. Your entire upper body must be positioned along the back side edge of the mat(“Shell too”)This means a slight arch/neutral pelvis and lower back position. This supports the pelvis when swinging the leg. Especially with Kick Front & Back and the bicycle exercise, make sure your tailbone doesn't swing back and forth with your leg.

5. Always look straight ahead.There is a tendency to want to look at the movement of the legs. Looking at your legs shifts the alignment of your head, neck and torso from a good, tall posture. Continue looking straight ahead to maintain a tall/long posture and “feel” what is happening in the body.

Here are two methods to challenge stability and core control for the side leg series:

1. Perform the Side Leg Series while pressing the Magic Circle above your head with both arms.Be careful not to lock your elbows! With this position you MUST hold things together or you will fall over! There is instant feedback if you lose core support.

2. Perform the Side Leg Series with both arms bent – ​​hands behind head.Continue looking straight ahead with your eyes, shoulder depression, and the rest of the stabilization suggestions you practiced in Tips 1-5. Make sure you can see your upper elbow out of the corner of your eye(and always keep your arm and elbow still while doing your leg exercises!)By keeping your arm and shoulders still, everything is now core control!

The Pilates Side Leg Series exercises are great for strengthening your hips and legs and improving hip mobility to improve your gait and keep you walking! Enjoy the benefits of improved core support and total body conditioning as you learn how to swing your legs freely from the hips while practicing the Side Leg Series exercises during your Pilates Mat workout.

Inspired by Aliesa R. George