Classical Pilates Mat Online Workout: The Side Kick Series: Inner Thigh Lifts & Circles

(1) Learning Pilates from other than a real live instructor is not easy, and does carry some slight risks. You should (in addition to these notes) attend a course of certified Pilates mat sessions. This is the safest way to learn, and it's also a lot of fun! (2) Please ensure that you are competent in "Pilates Contrology". (free pdf e-book).

Setup for Side Kick Series: Inner Thigh Lifts & Circles:

Reach down behind your ankle, pull your foot up and plant it in front of your hip.
Turn your knee out to the ceiling.
Engage your powerhouse and keep your shoulders and hips vertically stacked.

Action for Side Kick Series: Inner Thigh Lifts.

Breathe normally: Lengthen and lift your lower leg. Keep the knee locked and the toe toward the kneecap.
Lengthen and lower.

Action for Side Kick Series: Circles.

Make a big circle with your your leg toward the front, then up around and back.
Reverse the direction.

(Classical Pilates Technique: The Side Kick Series: Inner Thigh Lifts & Circles , Scroll right>>>...)

Classical Pilates for Beginners: The Side Kick Series: Inner Thigh Lifts & Circles Level: Beginner, Repetitions: Lifts: 5-8 Circles - 6 each way.
Previous Exercise: Small Circles (In classical Pilates Exercise, the Up and Down Kick preceeds the Side Kick Series: Small Circles).		Next Exercise: Beats on the Belly. Roll over onto your stomach, place your forehead on your hands...
Classic Pilates Cueing: Lengthen up, and lengthen down. Lift Lift, lower lower. Circle round and one and two and three... Reverse and one and two and three...

Purposes:

Stretches the uppermost buttock just when it is ready to respond to stretching.
Works the thigh adductors.

Precision Points:

Circle the leg just as much behind as you do forward.
Stay stacked and stable - Imagine that buttocks and shoulders are lined up against the wall behind you.
Keep the upper knee pointing to the ceiling and the foot firmly planted on the ground.

Modifications: Don't let an injury or weakness stop you! There is always a modification. Take your time and find the right one for you. If in doubt, seek advice!

Back, sacrum or knee pain - put your knee on a cushion, with the foot on the ground if you can.
Neck pain or tight shoulder- place your head on an oustretched arm or cushion.

Classic Pilates Mat Exercises Online: Side Kick Series: Inner Thigh Lifts & Circles