The Pilates exercise of the month is an exercise that feels simple in its execution, however with focus on technique gives a big bang for your buck.  The one leg kick can be performed on the floor or the ball and targets the abdominal region, lower back region, gluteals and hamstrings. 

Start by lying on the floor with the arms bent and head resting on the hands.  Lengthen through the legs, engage the abdominal's, press the hip bones and pelvic bone gently into the floor and contract the gluts. Hold the pelvis and shoulder stable, inhale to prepare then exhale and kick the left leg towards the hip two times pointing and flexing the foot, exhale and extend the leg and with the foot pointed.  Repeat on the right leg complete 8 full rotations

To perform on the ball start in a push-up hold with the ball under the pelvis.

Written by:
Tracy Cipryk,
Fitness and Lifestyle Consultant.
www.tracycipryk.com