Side Lying Single Leg Swings

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Published November 2, 2017

Following on from Side Lie Single Leg Lifts, we move onto Side Lying Leg Swings.

This is good for

This exercise is good for developing good pelvic-lumbar stabilisation, increasing control and flexibility of the hip flexors and strengthening the glutes.

How to do Side Lying Single Leg Swings

Side-lie-bent-leg-swing
Side-lie-bent-leg-swing
Start on your side, arm under your head for support. Place your other hand on the floor in front of you. Your legs can be bent (great start position) or long (increasing the challenge).
  • Start on your side, arm under your head for support. Place your other hand on the floor in front of you. Your legs can be bent (great start position) or long (increasing the challenge).
Side lie bent Pilates Can
Side lie bent Pilates Can
  • Gently swing the leg back and forth whilst keeping the pelvis stable.
  • Repeat on the other side.

Gently swing the leg back and forth whilst keeping the pelvis stable.

Repeat on the other side.

Things to focus on

Draw your tummy in and up; remember you are aiming to minimise pelvic movement.

Challenges

Lying on your side is a difficult position to stabilise the body and makes this exercise a challenge for the abdominals. When performing this exercise you must ensure you are keeping the pelvis as still as possible.

You can do this exercise at home with minimal risk, depending on your body and any injuries you may have.

If you would like some expert direction from highly experienced instructors, try our Semi-private Equipment sessions.

Our Manuka studio is within easy access of Forrest, Kingston, Barton, Griffith, Red Hill, Narrabundah, Garran, Hughes, Curtin, Phillip, Mawson, Farrer, Pearce, and Torrens.

About the author 

Claire Gunther is a PAA Principal Level Pilates Instructor with over 20 years and 20k+ hours of professional Pilates delivery experience.

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