Lying Single Leg Kick (Pilates)

Positioning

1. Start Position: Lie face down on your mat with your body extended straight. Your legs should be hip-width apart and fully extended behind you.
2. Head Position: Rest your forehead on the mat, keeping your neck long. You can keep your arms extended in front of you or place them beside your body with your palms facing down.

Movement

1. Kick Action: From the starting position, engage your core.
2. First Kick: Lift your right leg off the ground, bending your knee at a 90-degree angle. Bring your heel towards your glutes while keeping your left leg extended on the ground.
3. Return: Lower your right leg back to the starting position.
4. Second Kick: Now lift your left leg off the ground, bending the knee in the same way. Bring the heel towards your glutes while keeping the right leg extended.
5. Return: Lower your left leg back down.
6. Repetition: Alternate the kicks for a set number of repetitions, typically 10-15 on each side.

Tips

- Keep your hips and pelvis anchored to the mat throughout the exercise to avoid rocking from side to side.
- Focus on controlled movements; avoid rushing through the kicks.
- Breathe steadily; exhale as you lift each leg and inhale as you lower it back down.

Conclusion

This exercise helps strengthen the glutes and hamstrings while improving core stability. Always listen to your body, and adjust the movements if you feel any discomfort.