[Music Playing]
Sarah: Welcome back to diet.com video. I am Sarah, your host and this is Paula, our classically certified trained pilates instructor. And if you guys were following along this is the addition to our Pilates butt and leg series or butt and thigh rather. So this is the quaint essential Pilates series called the leg series.
Paula: Alright! We are going to do 5 of the side kick series which when people think Pilates and they think leg exercises, this is it.
Sarah: So if you guys want to extend your butt and thigh workout, this is the missing link.
[Music Playing]
Paula: So let us have you put your feet on the mat. You are going to roll over on to your left side. You are going to stack your shoulders and your hips right up to the back edge of the mat. And you are going to straighten your legs and bring them right to the front edge.
Great! What is critical in the sidekick series is keeping the shoulders stacked over the shoulder and you are going to keep your top hip stacked directly over your bottom hip.
Moving from the hip, let us lift the leg up toward the ceiling. Good! Squeeze your inner thigh and draw it back down, point and lift. Let us do some circles. Staying in your external rotation so as you circle around, yes, we are great to the back of the hip.
Again, keeping hip over hip and staying through to remaining externally rotated from the hip. Good! And let us reverse.
[Demo]
One more time, lower and up! Great! Let us bend the knee and place your foot right on the mat right infront of you. Heel down, the arm reaches through here and you hold on. Great!
By putting the hand through that way you can keep your shoulder open. Let us flex this foot. So, right where you feel my hand let us press. Squeeze your inner thigh and lower. Great!
So as you lift up, reach out to me here through your heel. Last time, lift up and hold three big circles to the back. Good! Hold there, just lift up a little higher, let us lengthen then lower it down. Good!
Straighten your top leg out. We are going to do the hot potato. So it is going to be 5 to the front, 4 to the back, 3,2,1 okay. It is brisk. So flex, the whole time your heels is going to go down and up and up. Great! Two more in the front. Let us go right to the back. Great!
And up, a little faster each time. A little faster! Good! Keep the hips stacked, two to the back, two -- oh! Keep the hip over and one and one. Last two, make it burn and pull it down.
Scissors, last on the side. Press your inner thighs together and lift both legs about an inch. Great! So again keeping the shoulders and the hips stabilized. Let us bring the top leg forward and reach back with the left leg. Great! Work through your midline and change.
[Demo]
Let the inner thighs pass each other 4, 3, 2 and bring the legs together, lower them down.
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