(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: Small Circles:
Action for Side Kick Series: Small Circles.
- Lie on your side and line youself up on the back of the mat. Your underneath hand supports the side
of your head, and your uppermost hand is planted firmly on the mat in front of your chest.
- Bring your straight legs forward to an angle of 30 degrees,
and stack shoulder over shoulder, hip over hip, and ankle over ankle.
- Flex the lower ankle (toes to kneecap) and press the foot into the mat.
- Engage your powerhouse to stabilize your spine and to keep your shoulders and
hips still and vertically stacked throughout.
- Half turn the leg out and make a football sized circle with your foot.
- Pause, keep lengthening, and make circles in the other direction.
(Classical Pilates Technique: The Side Kick Series: Small Circles , Scroll right>>>...)
Classical Pilates for Beginners:
The Side Kick Series: Small Circles
Level: Beginner, Repetitions: 5-8 each way
The Up and Down Kick-
(In classical Pilates Exercise, The Up and Down Kick preceeds the Side Kick Series: Small Circles ).
Inner Thigh Lifts and Circles.
Reach down behind your ankle, pull your foot up and plant it in front of your hip,
and turn your knee out to the ceiling...
Classic Pilates Cueing:
- And circle: 1 and 2 and 3 and 4 and 5... - Reverse: 1 and 2 and 3 and 4 and 5...
- Further tires the the lateral hip rotators muscles (the "butt muscles") to the point that any trigger points
in them are ready to respond to stretching (next set of exercises).
- Practices pelvic stability and stabilizes the lumbar spine - important for low back pain.
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!
- 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.
- Anchor with the lower leg: lengthen the heel away and "toes to knee cap!
- Back pain - Slow the movement and stabilize your pelvis!
- Neck pain or tight shoulder- place your head on an oustretched arm or cushion.
Classical Pilates Technique: The Side Kick Series: Small Circles , © Bruce Thomson, EasyVigour Project