I will never forget the first time I did a side-lying leg sequence in a PIlates class. I couldn’t believe there was a way to target my hips so specifically. 

Although I grew up watching Jane Fonda lying on her side and kicking her legs in all her 80’s glamour, I somehow missed the boat. I never tried anything of the sort until I took Pilates. But the Pilates way really gets in there like nothing else can.

The first time I did a side lying leg sequence, I felt SO weak in the side of my hips! Over time I've gotten stronger, but it's something I have to keep working on, or else I lose it.

On this, week 3 of Booty Power Month, I’m giving you a side-lying leg sequence.  I LOVE me some “side-legs.”

The two main muscles we are working in this particular series are the Gluteus Medius that sits at the side of the pelvis. And the Deep Rotators of the hip, a group of muscles that lie deep within the pelvis and rotate your femur externally, or outward.

Here are 2 reasons why they matter:

  • The gluteus medius is one of the most important muscles for balance. We need it to be strong and supportive, especially as we age.
  • Your deep rotators are closely connected with leg alignment and knee health.

Grab a mat and give it a go with me! And be sure to check out the bonus stretch I give you for after (it's at the bottom of this page).

Try doing this sequence every day until next Thursday, when I give you your next booty assignment. 

For bonus points, string together all of the booty power exercises so far: 

  1. One-minute bridge
  2. Booty Power Bridge
  3. Today's video & Figure 4 Stretch

Now, let me know how you feel after completing this sequence! Leave a comment in the box below to let me know.

Thanks for going on this Booty Power journey with me.

                                 Aloha,

 


P.S. If you find that you need to give your hips a treat after this killer sequence, try this "Figure 4 stretch":

IMG_1804-300x225.jpg

Lying on your back, cross your right ankle over your left knee, grab the back of the left thigh with both hands and pull your knees back toward your chest. The more neutral your pelvis is, the more you will feel the stretch. 

Hold the stretch for about 30 seconds. Repeat with left ankle over right knee.

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