Скачать или смотреть Paragon Pilates Side Lying Leg Series Quick Tip

This series targets the outer hip and thigh, and also works on core stabilization. Follow along as Rose teaches a quick side lying leg series! Shoulders and hips should be level with the back of your mat. Straighten your legs out and bring them slightly forward. You can either use your arm or a pillow for support under your head. The top arm will come to the mat either flat or in a fist. Engage deep abdominals. Obliques lifted. Shoulders and hips stay still without rotating forward or back. Shoulders and hips stay still without rotating forward or back. #1: Side Leg Lifts
Externally rotate the top leg, then inhale to lift and exhale to lower. Make sure the hips don't rock back. #2: Side Leg CirclesEngage deep abdominals. Obliques lifted. Lift the top leg to hip height and circle it around with control. Lift the top leg again to hip height and circle it around, this time making medium circles. Reverse the circles, both small and medium. #3: Side Leg Kicks
Bring the leg up to hip height, and move it forward and back with control. Give it a try!