Side leg lifts tone your gluteal deltoid hip abductors and outer thigh muscle called vastus lataeralis. Specific leg lift exercises also tone side abdominal muscles called obliques and back muscles called quadratus lumborum and erector spinae. Take notice of these muscle groups as you perform your exercises.
Double Leg Lifts
The double leg lift exercise is performed side lying. It gives you core strength, side balance and body awareness, which helps with all other side toning exercises. Start on your side with your legs stacked and your head on your outstretched arm. Angle your legs slightly forward and compress your abdomen inward. Inhale through your nose. Exhale, squeeze your buttocks and raise both legs up. Inhale and slowly lower, exhale and lift. Keep your top shoulder and neck muscles relaxed. Refrain from leaning forward or backward. Continue for eight to 12 repetitions before changing sides.
Side Star
The side star is the next progressive exercise after the double leg lifts and it strongly engages your hip and outer thigh muscles. Start on your right side with your legs stacked and your left arm reached up over your ear. Inhale through your nose. Exhale and raise both legs and torso up off of the mat sideways. Continue to lift your left leg higher to a 45-degree angle and reach your left arm toward your left outer thigh. Inhale and slowly lower down. Exhale and lift. Continue the exercise eight to 12 times. Repeat on your left side.
Pilates' Front/Back
The front/back leg kick exercise lifts your leg up to the side and moves it through a front to back pendulum swing. This pendulum action is effective in challenging your obliques, erector and quadratus spine muscles and all of your outer hip muscles. Start on your side with your legs stacked and angled slightly forward. Lay your head on your outstretched arm. Inhale and expand your ribcage outward. Exhale, compress your abdomen and lift your top leg a few inches. Inhale and move your top leg backward. Exhale, slowly swing it forward and perform two small pulsing kicks. Inhale back reach and exhale front double pulsing kick. Hold your torso and shoulder completely still as if a tea cup is balanced on your shoulder. Perform eight to 12 repetitions before changing sides.
Pilates' Grand Ronde De Jambe
The grand ronde de jambe adds a large circling motion to the the front/back exercise. This additional range of motion also strongly challenges your side core abdominal and hip muscles. Lie on your side with your head on your outstretched arm and your legs stacked. Inhale and expand your ribcage outward. Exhale, compress your abdomen and hold your top leg a few inches above your lower leg. Inhale and swing your leg to the front. Exhale, lift your leg straight up and continue to circle it back and around. Perform three large backward circling motions then reverse directions. Keep your torso completely still. Repeat on the other side.
References
- "Pilates for Wimps"; Jennifer De Luca; 2003
- "Strength Training on the Ball"; Colleen Craig; 2005
- "The Pilates Body"; Brooke Siler; 2000
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