At first blush some Pilates exercises are no big deal.
Right…
Enter the One Leg Kick.
What's going on here anyway?
Although it was hard to keep my legs tightly together, what's so hard about bending your legs and kicking your bottom a few times?
Okay, pull my stomach in.
So?
Let's. Look. Closer.
The Order of the Universe: It's Swantastic!
The One Leg Kick is our 2nd exercise since – in a radical turn of events – we've landed on our bellies.
Here in the Land of Swan we're still expected to scoop our middles off the floor and yet somehow lift our chests??
Swan, One Leg Kick and [spoiler alert] Double Leg Kick place our limbs in various configurations.
Don't be distracted: it's still Swan. Our body shape is an elongated evenly arched back position.
No dumping in the lower back please.
Now where did I put my 2-way stretch?
I'm sure it's here somewhere.
One Leg Kick presented a puzzle to me: how is this exercise like all the others?
How do I find our quintessential Pilates exercise the Double Leg Pull?
If you, like me, are also bereft of your Double Leg Pull in the One Leg Kick here's a few tips I've found to be helpful:
- Reach your toes away with your legs straight before starting the kicks. Not only will you increase the opening in the hips and thighs but you may even pinpoint a teensy bit more of your seat. Huzzah!
- As you replace each leg into the floor reach away in both directions augmenting and elongating your Swan shape and your lift with each switch of the legs.
- Use your forearms to firmly press into the Mat creating greater lift in he upper body.
- Squeeze the legs together more than you think possible. Then do it some more.
Help to be Found in the Greater Pilates System
My helper exercise isn't an easy one but it helps to find your center in the One Leg Kick (always the first thing to go).
Hamstring Stretch on the Reformer
You may encounter this exercise in a few forms: Rocking, Hamstring Curl and Mushy Tushie.
I originally learned a version of this exercise on 2 springs but Hamstring Stretch is done on 1 spring. Use both legs if you're new to the exercise before working the one leg version.
It's a familiar position yes? 3 sets is plenty here on the Long Box.
Do 5 sets of One Leg Kick on the Mat.
Enjoy the MATness!
Use my Mat workout playlist on my YouTube channel for your daily Mat exercises. Even if you've only got 5 minutes, there's a workout for you.
Check out my new poster which features all the exercises in Joe Pilates' manifesto Return to Life
Related Mat Posts:
- Pilates Mat Exercise #19: The Neck Pull
- Neck Pull REDUX: Desperately Seeking Hip Extension
- Lift in the Pilates Exercises that are Upside Down
- Think Like a Sculptor: The Pervasiveness of the Thigh Stretch
- Pilates Mat Exercise #25: Side Kick Series
- Pilates Mat Exercise #21: The Teaser
- Pilates Mat Exercise #28: Swimming
- 6 Crucial Exercises to Survive Pilates Mat Exercises #29/30
