Pilates exercises explained
Full Side Lift
The "Full Side Lift" exercise trains the oblique as well as deep trunk muscles. At the same time, muscles around our hip joint, gluteal muscles, inner thigh and outer thigh are activated.
The shoulder girdle also plays a supporting role.
Preparatory exercises are those from the "Side Lying Series" as well as "Side Kick Kneeling."
Exercise description
In the lateral position, the legs lie one over the other in the extension of the upper body.
The lower arm is also in extension of the upper body. However, this depends on the mobility in the shoulder joint. The upper arm rests on the flank.
In the inhalation, the body again stretches lengthwise, and in the exhalation, the legs and upper body lift off the floor. The lower arm supports the movement.
Inhaling let it sink again, without completely abandoning the activation in the middle.
Repeat the exercise 4 to 6 times per side.
Pro Tip From Maria
Imagine being stretched evenly from both sides in an arrow bow without losing length.
Video with the brief explanation of the Pilates exercise Full Side Lift
Most common errors
Upper body and legs do not lift synchronously.
The movement is performed too jerkily and not fluently.
Assistance
What can you do if the exercise is too difficult?
Support yourself with the upper hand in front of the body and help a little.
Muscle groups
- Transversus
- Multifidus
- Obliquus internus
- Quadratus lumborum
- Diaphragm Pelvis
- Subscapularis
- Serratus
- Rhomboid
- Obliques externus
- Deltoid
- Trapezius
- Pectoralis Major
- Biceps & Triceps
- Glutaeus
- Abductors
- Adductors
Equipment
- Mat
Difficulty
- Difficult
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