Play Kicks
Leg Kicks is a classic Pilates exercise that strengthens the glutes, glutes and lower back, while increasing flexibility in the hips. This exercise engages the rear muscle groups while keeping the core engaged, and is typically performed lying on your stomach.
Correct Execution of Leg Kicks
Follow these steps to perform Leg Kicks correctly:
- Lie flat on your stomach with your hands under your forehead and your legs stretched backwards.
- Lift your legs a few centimeters off the floor by activating your glutes.
- Bend one knee and kick the heel against the seat; hold this position for a moment before switching legs.
- Keep the hips stable and the back long without swaying in the lower back.
Common Mistakes to Avoid
To ensure proper execution of Leg Kicks, avoid the following mistakes:
- Lower back stretch: Be sure to activate the core to protect the lower back from overload.
- For fast movements: perform the movement slowly and controlled to ensure optimal muscle activation.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Keep your legs a little lower and avoid lifting them too high if you are a beginner.
- Advanced: Perform the kicks faster or add more repetitions to further challenge the muscles.
Number of Repetitions and Sets
Perform Leg Kicks for 2-3 sets of 10-12 repetitions per leg, increasing the number as you get stronger.
Breathing technique
Breathe in as you prepare the kick and exhale as you kick the heel towards the seat. Use controlled breathing to help with stability and muscle contact.
Video Demonstrations
Watch these videos for a visual guide to proper technique: