Side leg lifts are a great beginner Pilates move, but even those at a more advanced fitness level can appreciate the simplicity and effectiveness of the move. Lying on your side, check that your ankles, knees, hips, shoulders, and ears are aligned. One way to test this is to lay on your side with hip and knee perfectly straight, then extend the top leg backward and perform 5-10 straight leg raises into the air away from the body, he says. Gradually add more reps to your routine. When you feel your core muscles slacking, pause for rest if you need it. Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Your page for more fitness, strength and endurance! Side leg lifts are a great beginner Pilates move, but even those at a more advanced fitness level can appreciate the simplicity and effectiveness of the move. stand up straight, your legs are opened hip width, hold your back straight and the hands in the hips, lift one leg to the side as much as possible to the side, you can hold the upper position for 5-10 seconds, keep the upper body stable and in balance, guide the leg back, do not rest it on the ground and go on with the next repetition, afterwards, work out the other leg in the same way, you can adhere to a back rest of a chair or a wall for more stability, if you have a resistance band, you can use it as an additional workout resistance. Your arm placement is just for balance; you should be engaging your core to lift your legs. Side-lying Hip Abduction. Stack the hips and shoulders directly on top of one another. Quickly read through our step-by-step directions to ensure you're doing each Use the calories burned calculator below to see … Inhale as you lower your legs back down to the mat, elongating your body in a controlled movement. Refer to the illustration and instructions above for how to perform this exercise correctly. © 2020 Bodybuilding.com. Already have a Bodybuilding.com account with BodyFit? If you're new to Pilates it can be helpful to work with a certified trainer to ensure you're performing the moves safely. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You can do side leg lifts anywhere without any equipment, and they can also save you time by working your core and legs all at once. Remember to keep your body long and aligned—this means checking in to make sure your hips and torso stay facing forward. workout correctly the first time, every time. Proper position at the start of the Pilates side leg lift is key to getting the full benefit of the move and avoiding injury. You may want to avoid side leg lifts or similar moves if you are: Ask your doctor or trainer about modifications. Prop your head on your hand or stretch your bottom arm out to the side and rest your head on it. Are recovering from childbirth or have a condition known as rectus diastasis, Are healing from surgery or an injury involving your back, abdomen or pelvis, hips joints, knees, or feet, Have an abdominal hernia or another condition or injury affecting your core muscles. Avoid injury and keep your form in check Tone Your Triceps and Biceps With 10 Yoga Poses for Arms, Fun Strength-Building Balance Exercises You Can Do on a Slackline, Learn to Use the Pilates Magic Circle for Side-Lying Leg Presses, Check Out 10 Unique Squats to Work Your Butt, Hips and Thighs, Work Your Core With Standing Balance Yoga Poses, Target Your Abs and Obliques With the Bicycle Crunch, Strengthen Your Core With Hands and Knees Balance Yoga Pose. Share on Pinterest Image by Dima Bazak. Make sure you lead with the outside edge of your foot so that your leg stays in neutral the whole time. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Don't risk doing a workout improperly! While you are on the mat, you may want to try this exercise along with others in a sidekick series: Get exercise tips to make your workouts less work and more fun. Find out how many calories you burn for Lying Single-Leg Raises. As you exhale, engage your abdominals and lift your legs a few inches off the mat. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Whenever you're thinking about starting a new exercise program, it's important to check in with your healthcare provider. When you get to … These leg raises target your outer thigh and butt. Stay focused on the move to avoid yanking your leg from the hip or building up too much momentum, as this can strain, wrench, or injure muscles in your pelvis or back. Lift your leg out to the side in a slow, controlled movement until you feel the oblique muscle on the side of your torso contract. All rights reserved. Make sure you use the muscles in your hips and … should be done before you give it a shot. Repeat on the opposite side. Squats to side leg raises/lifts is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves hamstrings. Sign In. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Try placing a blanket or cushion under your hip to prevent bruising if you find this position too uncomfortable to maintain. You can do side leg lifts anywhere without any equipment, and they can also save you time by working your core and legs all at once. If you have certain health conditions or injuries or are recovering from illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you're healed. There is a strong tendency to roll the hips forward or back here. Also Known As: Side-lying leg lifts, side leg lift series, Targets: Abdominal muscles, obliques, thighs, and glutes. Following through with good form as you do the exercise is just as important. Lie on one side with the bottom leg bent to 45 degrees and the top leg straight. While you can perform side-lying leg lifts on the floor or a Pilates mat, this position may be uncomfortable for people with certain hip conditions or body types. View our enormous library of workout photos and see exactly how each exercise Lifting your legs engages your inner thighs and buttocks while keeping your abdominal muscles pulled in and up develops core strength and improves balance. Inhale and raise the top leg higher than hip level. Thank you, {{form.email}}, for signing up. To give your hip flexors a deeper workout, try doing the side leg lifts with resistance bands or small exercise balls under your knees. Go slow, breathe, and stay focused. If you're adding side leg lifts or other Pilates moves, like the side-lying leg press, to your workout routine to strengthen a weak core, you may have a hard time keeping your core engaged as you perform the move. Focus on keeping your inner legs together from your. She is also certified in Pilates and by the National Association of Sports Medicine. Raise your right leg to the side as high as you can. Point the foot of the top leg. Inhale, allowing your body to elongate as the breath moves down the full length of your spine. [8] To intensify the move and add challenge, try pausing at the top of your lift for several breaths, keeping your core strong and engaged. Don't let your knees twist or bend as you lift them. 10. Lateral leg lifts work the sides of your hips and glutes effectively. Only raise the leg as high as it can go while keeping the pelvis and spine stable. Add them to a comprehensive strength routine. If your core isn't yet strong enough to support you as you lift your legs, it's fine to move your legs forward a little. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Setting up with a wall directly behind the client can be a helpful positioning cue. lift one leg to the side as much as possible to the side; you can hold the upper position for 5-10 seconds; keep the upper body stable and in balance; do the fitness exercise without momentum; guide the leg back, do not rest it on the ground and go on with the next repetition; afterwards, work out the other leg in the same way; tip for the workout Lying down side leg raises. Side plank leg raises . Place either your right or left elbow on the floor, lift your hips, and extend both legs. You want to initiate your slow, deliberate leg lift with your engaged core muscles. Aim for 5 to 8 reps, then turn to your other side and repeat. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Move your legs slightly in front (forming this "banana shape" helps balance and protects your lower back). You'll also feel a nice stretch down the back of your thigh. Pilates side leg lifts work your abs, including those hard to reach obliques. with in-depth instructional videos. Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. Side Leg Raises Side Leg Raises Type: Stretching Main Muscle Worked: Adductors Equipment: Body Only Level: Beginner 7.7 Average Side Leg Raises Images BodyFit $12.99/month. Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years. In some cases, moves like side-lying leg lifts can help you rehabilitate from a surgical procedure or heal for an injury.