Daily movement

Pilates Side-Lying Leg Lift: Adduction Focus

Stabilize the pelvis and activate the adductors to support pelvic floor function and core integration.

Pilates Side-Lying Leg Lift: Adduction Focus

Stabilize the pelvis and activate the adductors to support pelvic floor function and core integration.

Classical Pilates · Classical Pilates as taught by Joseph Pilates. · Pelvic floor proprioception, adductor strength, integrated core stability. · Perform 6-10 repetitions per side. Aim for 2-3 sets per side, 3-4 times per week.

Why it works

This movement targets the adductor musculature, which has a synergistic relationship with the pelvic floor muscles. By focusing on controlled adduction, it promotes co-contraction and improved motor control of the deep core stabilizers and pelvic floor. The lateral position also challenges lateral pelvic stability, further integrating the core system.

How to practice

  1. Lie on your side with your bottom arm extended and head resting on it, or propped up on your elbow if preferred. Stack your hips and shoulders directly. Maintain a neutral spine.

  2. Both legs are extended and stacked. Ensure your top hip is directly above your bottom hip, avoiding any backward tilting or rolling forward.

  3. Inhale to prepare.

  4. Exhale: Lift your top leg to hip height, maintaining pelvic stability. This is the abduction phase.

  5. Inhale: Maintaining the height of your top leg, lift your bottom leg to meet it. This is the adduction phase.

  6. Exhale: Slowly lower both legs down together, maintaining control and stacking.

  7. Repeat on the other side.

  8. Lie on your side with your bottom arm extended and head resting on it, or propped up on your elbow if preferred. Stack your hips and shoulders directly. Maintain a neutral spine.

  9. Both legs are extended and stacked. Ensure your top hip is directly above your bottom hip, avoiding any backward tilting or rolling forward.

  10. Inhale to prepare.

  11. Exhale: Lift your top leg to hip height, maintaining pelvic stability. This is the abduction phase.

  12. Inhale: Maintaining the height of your top leg, lift your bottom leg to meet it. This is the adduction phase.

  13. Exhale: Slowly lower both legs down together, maintaining control and stacking.

  14. Repeat on the other side.