Exercise of the Month- Side Kicks!

One of my favorite series of exercises in the pilates method is the Side Kicks Series. This month, we will focus on balance, control, and coordination during these exercises, and work our way into more advanced versions of Side Kicks and exercises like them.


Benefits of Side Kicks:
-balance
-core control in a side-lying position
-coordinated movement of one leg at a time
-lengthening
-toning
-upper body stability
-great for during pregnancy

Side Kicks Relates to the Following Exercises:
-Single Leg Circles
-Leg Springs on the Tower
-Star on the Reformer
-Side Lying Swan (on the Wunda Chair)

Side Kicks Can Be Done on the Following Equipment:
-the Mat
-Tower
-Reformer
-Magic Circle
-physioball

Side Kicks is the type of exercise that is both challenging and highly satisfying at the same time! Total balance must be found within the whole body in order to do the exercises properly- if there is an imbalance, the body will rock back and forth while the leg moves. This month, we will explore the different ways to find balance during Side Kicks- which includes using your core, elbows, toes, shoulder position, and leg rotation.

We will also have fun with the many, many variations and possibility with leg movements in the Side Kick Series- such as the kicks, circles, lifts, bicycles, ron de jambe, scissors... the list goes on and on and on.

Not only will we work with the Side Lying Kicks this month, but we will also work with the Kneeling Side Kicks- a much more advanced version of the exercise.

In actuality, Joseph Pilates' original Side Kicks exercise included ONLY the Kicks, the circles and everything else was added in later. He also included the Kneeling Side Kicks as number 27 in his original 34 mat exercises. This is a great example of how, as pilates exercises advance, the required amount of upper body strength and stability increases. By practicing Kneeling Side Kicks, one really prepares the body for advanced work on the reformer and the chair.

There are many common challenges to Side Kicks, and the good news is that these challenges are quite often easy to fix with a few adjustments here and there to the alignment of the body. What if you angled your elbows forward, or back? Do you feel your neck working? Where should your ribs be? Can you keep a neutral pelvis while lying on your side? Which leg is the "working" leg? Are your shoulders involved in Side Kicks? Should they be?? This month, we will explore all of these questions, and find the proper position for Side Kicks and Kneeling Side Kicks for every body.

Here is a video of Ellie Herman doing a Side Kicks series with some fun variations: