BEGINNER
Another core stability exercise, the Side Leg Lift Prep helps tone and strengthen the leg and abdominal muscles. The Side Leg Lift Prep is an excellent introduction exercise that works as a base for more advanced Pilates movements.
Lie on your right side on the back edge of the mat. Prop your head up with your left hand, resting on your elbow. Place your right hand in front of your torso, keeping your chest lifted and your neck elongated.
Draw in your abdominals, pulling your navel toward your spine. Lift both legs up in the air, squeezing them tightly.
Without moving your torso or hips, bring your legs forward and lower them to the front edge of the mat with control. Your legs and torso should make a 45-degree angle with the mat. Your hips and shoulders should be aligned.
Squeezing your abdominals and legs, lift your legs and return to the original position. Repeat five to six times on each side.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Your legs to be squeezed together tightly.
• The hand of your forward arm to stabilize your torso.
• Maintaining a controlled leg movement throughout the exercise.
AVOID
• Allowing your hips to rock backward.
• Raising your shoulders up toward your ears.
BEST FOR
• rectus abdominis
• tibialis anterior
• tensor fasciae latae
• transversus abdominis
• obliquus internus
QUICK GUIDE
TARGET
• Pelvic stabilizer muscles
• Oblique abdominal muscles
BENEFITS
• Tones and lengthens the legs and torso
• Strengthens core muscles
NOT ADVISABLE IF YOU HAVE
• Neck issues