Side Kicks Series on the Mat | Variations, Regressions and Progressions

The Side Kick Series is a set of traditional Pilates exercises that improve core stability, spine stability, and hip strength. There are many different versions of it out there. In today's video, I'd like to explain how and why they are different from one another. So, when you see the exercise done differently, you won't be confused about which of them is right or wrong. They are just different.  The first step is to find the best variation for your body.  Once you know how to keep your spine still, variations are helpful to keep you from becoming passive or bored and provide a better challenge.

Side Kick Series | Variations for the Bottom Leg

1. Bottom legs in a straight line below the shoulders and head are most similar to your standing posture, just flipped onto your side.
2. Bottom legs slightly angled forward (30-45 degrees) give you a wider base of support which gives you a better chance at stabilizing your spine.
3. Both legs bent at 90/90 also give you a wider base of support and it also takes tight hamstrings and hip flexors out of the picture, making it easier to control and stabilize your spine.

Side Kick Series | Variations for the Top Leg

After learning the most appropriate position for the side of your body that's touching the floor (bottom arm and leg), we will now look into the movements of the top leg.

The moving leg is the one that calls for your attention. We obviously notice it more.

But in Pilates, the work is often in the parts of the body that are not moving.

So instead of trying to make the leg movements as big as possible, we want to keep the spine as still and long as possible, maintaining its natural curves.

More Side Kick Variations

• Front and back (hip flexion and hip extension)
• Circles (circumduction)
• Up and down (hip abduction and hip adduction)
• Add a magic circle

Alignment Tips

• Think about keeping a long line from your sternum to your pubic bone.
• Keep a pocket of air under your side waist.
• Don't allow your shoulder and chest to counterbalance the swinging of the leg.

I'd love to hear from you: Do you know other variations for the Side Kick Series that I didn't mention? Shoot me an email.