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  Classic pilates mat:   side kicks and inner thigh lifts & circles Classic pilates beginner exercises online
Free pilates exercises online
Pilates information
(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

Pilates:  The Side Kick Series: Inner Thigh Lifts & Circles
Level: Beginner, Repetitions: Lifts: 5-8
Circles - 6 each way.

Previous Exercise:
Small Circles
Classical Pilates Exercise: The Side kick series - Small Circles
(In classical Pilates Exercise, the Up and Down Kick preceeds the Side Kick Series: Small Circles).
Next Exercise:
Beats on the Belly.
Classical Pilates Online: Side Kick Series - Heel Beats
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...
  • 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.

Classical Pilates Technique: The Side Kick Series: Inner Thigh Lifts & Circles , © Bruce Thomson, EasyVigour Project