Side Leg Lifts

by STOTT PILATES on Jul 27, 2009

STARTING POSITION

Begin side-lying in a straight line with your head resting on your bottom arm. Rest the Fitness Circle® resistance ring on the floor with both feet inside the circle.

EXERCISE
To prepare, inhale...
exhale   tighten abdominals and press top ankle against Fitness Circle
inhale   release tension on Fitness Circle

Complete 5-8 repetitions.

ESSENCE

Target Muscles: transversus abdominus to compress abdomen and stabilize umbo-pelvis region; deep pelvic floor to aid in firing transversus; abductors of top leg concentrically to press against circle, eccentrically to release; obliques and erectors spinae to stabilize torso in neutral; obliques and multifidus to prevent rotation; scapula stabilizers

Stability: pelvis and whole torso in neutral

Mobility: top hip abduction

FOCUS

To abduct top leg while keeping hips stacked

FITNESS CIRCLE
Fitness Circle

Incorporating the Fitness Circle resistance ring is an innovative way to add variety and challenge to group classes & personal training programs.

For more exercises from STOTT PILATES, visit http://www.stottpilates.com/warmup

STOTT PILATES® is a contemporary, anatomically-based approach to Joseph Pilates’ original exercise method. Master Instructor Trainer, Moira Merrithew, together with President and CEO of STOTT PILATES Lindsay G. Merrithew and a team of physical therapists, sports medicine and fitness professionals, has spent more than a decade refining the STOTT PILATES method of exercise and programming. Each month we will outline a unique exercise you can practice at home or with your clients.

IDEA Fit Tips, Volume 7, Issue 8

© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

STOTT PILATES IDEA Author/Presenter

STOTT PILATESĀ®