Side Lying Series: Sculpt and Strengthen
Wilson said one of the most effective pilates workouts for targeting multiple muscle groups at once is the side lying series, particularly when done with a resistance band.
“Side lying works the outer thighs predominately, but also the abs and back muscles to stabilize the torso,” she explained. “It is a great series for gently strengthening the core for people who experience back pain in other exercises.”
The side lying series includes several moves, like leg lifts, clams, circles, and bicycle kicks — all of which engage key muscle groups for a full-body burn.
Leg Lifts
Ready to try leg lifts? Start by looping your resistance band around both ankles. Lie down on your right side with your spine straight, hips stacked, legs together and knees bent at a 90-degree angle.
From there, slowly lift your top leg, keeping your core engaged and knees bent so there’s tension in the resistance band. Lower your leg a couple of inches, then raise it again. Repeat the movement several times, then switch to your left side and do the same.
For a more intense burn, Wilson suggests adding ankle weights for extra resistance. The move can be done on a workout mat or a pilates reformer — a machine with a large bed-like frame and sliding platform, springs, pulleys and straps designed to boost strength, flexibility and posture.
Hip Extensions: Low Effort, High Impact
If you’re looking for another low-effort move that packs a punch, Wilson — who just opened a new studio on the Upper East Side — recommends hip extensions.
“Quadruped hip extension works the glutes and hamstring primarily, but also the abs, back and arms to stabilize the body,” she explained.
To try it at home, start on all fours with your shoulders aligned directly over your hands, hips directly over your knees and your spine straight.
Engage your core, then squeeze your left glute and lift your left leg, keeping a 90-degree bend in the knee. Your left thigh should be nearly parallel to the ground. Slowly lower back to the starting position and repeat several times before switching to the right side.
For added intensity, Wilson suggests using a “booty band” while on a mat or a resistance strap if you’re on a reformer machine. If you’re really looking to feel the burn, add ankle weights to intensify the move.
You can also experiment with variations, such as opening the leg out to the side while keeping it raised and extended, as Wilson demonstrates below.
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Conclusion
Both the side lying series and hip extensions focus on streamlined simplicity.
“Fitness professionals often try to make workouts more choreographed, but that takes the focus away from the main goal,” said Wilson, who previously shared her go-to moves for a perkier butt, flatter abs and leaner legs.
“We are not trying to reinvent the wheel; we’re just trying to be efficient.”
Natural Pilates offers reformer classes and private sessions at its four California locations and two New York sites. Not into the gym? Wilson’s online platform, Natural Pilates TV, provides access to over 250 mat and reformer workouts, suitable for every fitness level.
FAQs
Q: What is the side lying series in pilates?
A: The side lying series is a set of exercises that target multiple muscle groups at once, including the outer thighs, abs, and back muscles.
Q: How do I do leg lifts with a resistance band?
A: Start by looping your resistance band around both ankles, then lie down on your right side with your spine straight, hips stacked, legs together and knees bent at a 90-degree angle. Slowly lift your top leg, keeping your core engaged and knees bent, then lower it back down and repeat.
Q: What is the purpose of hip extensions in pilates?
A: Hip extensions work the glutes and hamstring, but also engage the abs, back, and arms to stabilize the body, making it a great exercise for core strength and stability.
Q: Can I do these exercises at home without a pilates reformer?
A: Yes, you can do these exercises on a workout mat or with a resistance band, making it easy to incorporate pilates into your at-home workout routine.
