Couch potatoes, rejoice: You can get fit while lying down. Even better, side lying pilates exercises target muscles that are often neglected in typical workout routines.
“It seems that during many exercises, we tend to forget to activate the muscles on the side body,” fitness coach Laura Wilson told The Post. “We often become too comfortable with the sensation of burning from the front, leaving other areas underutilized.”
Wilson, the founder and CEO of Natural Pilates — a brand loved by celebs such as Naomi Campbell and Sylvester Stallone — is breaking down the easiest exercises for maximum results with minimal effort.
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.
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.
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.”
At Natural Pilates, Wilson offers a simplified version of the classical style, focusing on proper form and technique to ensure it’s approachable for all fitness levels.
“The classical pilates method can be overly complex, causing practitioners to lose focus. Our goal is to break down these complexities and create an accessible, welcoming environment,” Wilson said.
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.
