Side Lying Pilates Workout

Hi Beauties! It's Robin from The Balanced Life and today I'm going to lead you through a quick Side-Lying Pilates routine [Music] So what that means is we're going to work the obliques, the outsides of your thighs, your glutes from all angles, as well as your upper back and the arms

Sound good? Okay, let's go ahead and get started We're going to start lying on our mat Go ahead and lie yourself all the way down Hips are stacked, you're resting your head on your hand, and bring your legs slightly forward in front of your body Now can you create a little mouse hole or at least an imaginary mouse hole right here under your waist? Top hand is resting for support

Inner thighs are squeezing We're going to take an inhale and as you exhale you're going to reach and lift the legs so that they lift up off of the mat, and lower down Reach and lift, and lower down Now if this is hurting your hip bone you could try putting a little towel underneath you for support But what we're doing here is we're squeezing the inner thighs so we're working those

We're also working the obliques, the muscles of our waist Good Let's go for four more Four, try to keep those ankles and heels together, three, two, one Lower down, bend your bottom leg slightly, keep your top leg reaching straight out of your hip socket

Strong stable core Circle the leg forward for ten, nine, eight, seven, six, good, reaching nice and long, three, two, one Reverse it Ten, nine, eight, seven, try not to wobble in your pelvis–that's where you get your core work here, two, one Now let's flex the foot, turn the knee and toe to point in and down

Lower, lift, lower, lift, three, four, five, six, relax that shoulder, relax your jaw Good Now flex right at the hip crease and bring the leg straight forward towards me Lower, lift, lower, lift You're going to feel this! Three, four, five, six, seven, eight, nine, ten

Stretch the leg back long, stack your knees, keep your hips pointing straight forward towards me, and open the top knee Don't roll back so stay stacked in your hips and close for clamshells Two, three, four, five, six, seven, eight, nine, ten Good From here lift the heels and ten, nine, eight, seven, six, feel the burn, five, four, three, abs pulling in, one, and release

Good From here roll onto your back to stretch that out So cross your ankle over your thigh Whoo–enjoy that stretch! Oh my goodness If you want a deeper stretch, go ahead and draw the bottom leg in, grabbing behind your thigh

Hold and breathe Good Roll back onto that same side We're going to finish out that side with a little elbow plank, all right? So legs are straight Let's actually take one–let's stack our feet today

Elbow is just wide enough so you feel supported, not too far underneath your body Lift from the underside Take a nice big inhale, straighten the legs, lift the hips, reach towards the sky Keep your head in line with your spine Lengthen out from heels to the top of your head

Hold and breathe Smile if you can Squeeze the inner thighs, lift those hips You look awesome! Let's go for five, four, three, two, one, lowering down Beautiful job

Let's go ahead and spin around to balance things out and go to the other side So lie yourself all the way down on to your arm, stack your hips, stack your shoulders, bring your legs slightly forward in front of you, rest your hand on the mat Good Find that little mouse hole under your waist and squeeze and lift And nine, good, and eight, and seven, you're activating those obliques, the side of your waist, four, three, two, one

Bend the bottom leg, reach that top leg out nice and long, right outside of your hip socket, re-engage the core, close the ribs Lots to think about Circle forward for ten, nine, eight, seven, good, six, five, imagine this coming from the thigh bone not just the foot Good Reverse it

Back ten, nine, eight, seven, six, five, four, three, two, one Flex the foot, turn the knee and toe to point in and down Lower, lift, lower, lift Three, four, five, abs are drawing in Good

Now from here flex at the hip crease, bring the leg forward You're still internally rotated Lift ten, nine, work hard, eight, seven, six, five, keep breathing, four, three, two, one Good, and bend the knees From here clamshells

Re-engage if you need to Open, and close, really using those glute muscles here to wrap and squeeze Four, good, hips are pointing straight forward towards me, seven, eight, nine, ten Beautifully done Now lift the feet

Same thing for ten, nine, squeeze the glute, eight, seven, keep breathing, six, you're doing great, five, four, three, two, one, lower down Rolling onto your back let's stretch that out So take that ankle and cross it over your thigh Oh my goodness! Feel the "hurts so good" feeling Draw the bottom leg in for a deeper stretch

Hold and breathe Good Good Good All right, let's finish strong with a side plank on the other side

So take a minute to make sure your shoulder is in a great spot Your feet are stacked, you are lifted from the underside Take a nice big inhale to prepare, exhale lift the hips, extend the arm, smile Hold and breathe You've got this! Squeeze the inner thighs, lift those hips, press into the ground

Let's go for ten, nine, eight, seven, six, five, four, three, two, one Lower down and release Great job You have completed your Pilates workout! Let me know how this goes in the comments Keep up the good work and I'll see you back on your mat very soon! [Music]

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