Side lying kick exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side lying kick )

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Name of exercise  Side Lying Kick
Other names of exercise Side lying kick
Description of exercise Side lying kick exercise is a simple yet effective exercise that targets the glutes, hips, and outer thighs. It involves lying on one side with the legs stacked on top of each other and performing a kicking motion with the top leg. This movement engages the muscles on the side of the body, helping to improve stability and balance. Side lying kick exercise can also help to strengthen the core and improve overall lower body strength. It can be modified for beginners by using a resistance band or ankle weights, and for advanced individuals by increasing the number of repetitions or adding a stability ball.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on right side, keeping back straight and neck supported with right hand as shown.
  • Hips should be flexed to about 30 degrees so legs are slightly in front, keeping knees straight.
  • Tighten abdominals, inhale and lift left leg to hip height keeping foot flexed.
  • Exhale and kick leg forward two times.
  • Inhale, point toes and kick backward once.
  • Repeat series lying on left side.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Targets the glute muscles
  • Improves hip stability
  • Increases core strength
  • Engages the inner and outer thighs
  • Helps with balance and coordination
  • Can be modified for different fitness levels
  • Can be done with or without equipment
  • Can be incorporated into a full body workout
  • Can help prevent lower back pain
  • Promotes overall lower body strength and tone

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Side lying kick exercise should be avoided if you have any pre-existing injuries or conditions in your hips, knees, or ankles. This exercise puts a lot of strain on these joints and can aggravate any existing issues. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the abdominal muscles and pelvic floor. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a doctor or physical therapist. Additionally, if you have any balance or coordination issues, it may be best to avoid this exercise as it requires stability and control. Always listen to your body and modify or avoid this exercise if necessary.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise.
  • Use a mat or soft surface to protect your body from impact.
  • Keep your core engaged throughout the exercise.
  • Do not arch your back or strain your neck.
  • Use controlled and fluid movements, avoiding jerky or sudden motions.
  • Do not push yourself beyond your limits or if you experience pain.
  • Breathe properly, exhaling during the kicking motion.
  • Maintain proper alignment and form, avoiding leaning or twisting.
  • Start with smaller kicks and gradually increase the range of motion.
  • Always consult a fitness professional before attempting new exercises.

    • Helpful in Diseases

  • Sciatica
  • Osteoarthritis
  • Plantar fasciitis
  • Hip bursitis
  • IT band syndrome
  • Low back pain

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    Frequently asked questions

     

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