She Strengthens

Unlock the Power of Pilates Leg Kicks

Are you looking for a low-impact exercise that can strengthen your core, glutes, and hamstrings while improving your balance and posture? Look no further than Pilates leg kicks! This beginner-friendly move is a fundamental part of Pilates and can be modified to suit individual needs.

The Single-Leg Kick: A Beginner’s Dream

To perform the Single-Leg Kick, lie on your stomach with your forehead resting on your hands and legs touching. Slide your shoulders down and back, straighten your spine, and fix your eyes on the floor. Tilt your pelvic bone down and flex your core, then raise your knees slightly off the floor and point your toes. Bend one leg at the knee and “pulse” your foot twice before lowering it and repeating with the other leg. Do 3-6 reps on each side.

Why You Should Try the Single-Leg Kick

• Boosts core strength
• Increases flexibility
• Improves balance
• Improves posture

Take it to the Next Level: The Double-Leg Kick

Once you’ve mastered the Single-Leg Kick, it’s time to try the Double-Leg Kick. This move offers the same benefits as the Single-Leg Kick, plus some extra challenges to keep you engaged. To perform the Double-Leg Kick, lie on your stomach and turn your head to one side. Center your hands behind your lower back, rest your elbows gently on the floor, and tilt your pelvic bone down and flex your core. Squeeze your legs together and extend them back, lifting your knees slightly off the floor. Point your toes and bend both knees, pulsing your feet three times toward your booty. Flex your hamstrings and keep your pelvic bone glued to the floor, lifting your chest, neck, and head. Extend your hands past your booty and return to the starting position. Repeat on the other side.

Why Double Your Kicks?

• Offers the same benefits as the Single-Leg Kick, plus some extra challenges
• Ideal for those who have mastered the Single-Leg Kick
• Incorporates balance, core strength, flexibility, and posture improvements

Add Some Variety: The Front-to-Back Side Kick

Ready to mix things up? Try the Front-to-Back Side Kick! Lie on your side, keeping your ears aligned with your shoulders, hips, knees, and ankles. Prop up your head with your hand, lift your ribs, and rest one palm on the floor in front of you. Use this hand to keep yourself stable, not to hold yourself up. Move your legs forward slightly from your hips, rotate them out, and lift your top leg and flex your foot. Swing your top leg to the front and pulse your foot once, then point your toes and sweep your leg in the opposite direction until it’s extended behind you. Hold for a second, then return to the starting position. Repeat with your other leg.

Why Kick at All?

• Works your abs
• Strengthens and stretches your hips
• Improves stride length
• Boosts flexibility and walking mobility

Pilates: A Low-Impact Workout for All

Pilates is a low-impact exercise that’s perfect for those who want to avoid the wear and tear of high-impact workouts like jogging. Developed by Joseph Pilates in the early 20th century, it’s a form of exercise that focuses on harmony among the body, mind, and spirit through movement. Whether you’re a beginner or an experienced athlete, Pilates has something to offer.

Benefits of Pilates

• Works your muscles from arms to abs to glutes
• Enhances flexibility
• Improves muscular control
• Boosts balance
• Relieves lower back pain
• Can help with weight management

Getting Started with Pilates

A group setting is a great way to get started with Pilates, as an instructor can ensure you’re doing the moves properly and avoiding potential injury. Online instructional videos can also be helpful. Remember to warm up before starting your workout, and don’t be afraid to modify poses to suit your needs. With patience and practice, you’ll be kicking your way to a stronger, more flexible you in no time!