Pilates Side Plank with Leg Raise (Lv 3)
Lie on your right side with your feet stacked. Prop up your lower body on your right forearm and elbow, pressing your shoulder down and away from your neck. Inhale.
Exhale, lifting your hips up into a side plank so that your body forms a straight line from head to toe with only the right hand and foot touching the ground. Place your left hand on your hip and keep the line from shoulder to shoulder perpendicular to the ground. Inhale.
Exhale, and raise the left leg up as high as you can, then inhale as you lower it back down to hover over the right foot. When all repetitions are complete, repeat on the opposite side.
This is an advanced Pilates exercise that should not be attempted until levels 1 and 2 of this move have been mastered. With bodyweight being balanced in just one hand and your stacked feet, this most difficult version of the side plank series requires a great deal of baseline core strength and stability. This exercise firms the obliques, provides outer thigh toning, and stabilizes the muscles in the shoulders and core. Add this Pilates abs and core exercise to your workout program in order to strengthen arms, tone hips, slim thighs, and trim the waist.