Pilates exercises explained
Kneeling Side Series
The "Kneeling Side Series" activates the lateral trunk muscles from the shoulder girdle to the trunk muscles and also further over the legs to the feet. This strengthens all these muscles and at the same time promotes balance.
"Kneeling Side Series" prepares us for all complex exercises such as, among others, "Side Bend", "Side Bend Twist" and "Side Bend Open Chest" before.
Exercise description
In the lateral unilateral kneeling stance, the arms are in the horizontal position. The standing leg is vertical, the playing leg is extended with the foot on the floor. With the exhalation, the upper body moves out lengthwise toward the floor until the fingertips touch the floor.
The inhalation lifts the upper body, with the exhalation the upper body tilts in the other direction. The arms perform a countermovement and bounce into this position twice.
With the inhalation straighten up again and repeat the cycle.
After 3 to 4 repetitions, lower the hand into the mat and lift the playing leg sideways to horizontal. Then lift and lower the leg from the hip joint 4 times with small movements.
Inhaling raise the upper body again. Repeat the entire cycle 2 to 4 times.
Frequently asked questions
What to do if the hip joint locks?
Bend the game leg.
Pro Tip From Maria
To intensify this exercise, press the game leg more consciously into the mat during the side bend.
Video with the brief explanation of the Pilates exercise Kneeling Side Series
Most common errors
Support leg is not vertical.
Too much weight on the hand when lifting the leg - Shift the weight more to your standing leg and get strength from the center of your body.
Training support
How can you support the training success?
The exercise combination Side Lying Series repeat more often.
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