INTERMEDIATE
Many people complain about the shape of their hips and thighs, looking for a way to improve muscle tone. Using the Side-kicks prep as a foundation, the Side Kick I is a perfect exercise for targeting stubborn leg muscles. It will make your legs stronger, more flexible, and more toned.
Lie on your side, both legs straight. Place your bottom arm underneath your head for support and the other hand in front of your torso.
Inhale, lifting your top leg to the level of your hips.
Kick your leg forward, pulsing twice.
Exhale, extending your leg behind you and pulse twice to the back. Maintain stability in your trunk, never extending your leg beyond the point of control.
Repeat sequence eight to ten times on each side.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Lengthening your legs away from your body, extending all the way through your feet.
AVOID
• Leaning on your front arm—it is just for balance. Use your core.
BEST FOR
• tensor fasciae latae
• rectus femoris
• vastus lateralis
• sartorius
• adductor longus
• iliotibial band
• biceps femoris
• gluteus maximus
• gluteus medius
• vastus medialis
QUICK GUIDE
TARGET
• Hip flexor and extensor muscles
BENEFITS
• Stabilizes the spine while legs are in motion
NOT ADVISABLE IF YOU HAVE
• Shoulder injuries
• Neck injuries—if you have an injured neck, place a pillow under your head to alleviate any pain.