Eun Sol, Pilates Instructor, Prenatal Pilates Certified at Pilates Academy ArjanWritten by Eun Sol, Pilates Instructor, Prenatal Pilates Certified, Pilates Academy Arjan

Mat Side Kicks develop your leg control by progressing from simple front-to-back swings to complex circles and pulses, all on the mat in group sessions at Pilates Academy Arjan in Dubai. You lie on your side with legs extended, using controlled breath to stabilise your pelvis while moving one leg precisely. This exercise strengthens hip abductors and adductors, improves alignment, and fits small classes where instructors provide anatomy insights. New clients can try three classes for AED 300 including VAT.

This classical Pilates movement comes from Joseph Pilates original matwork, focusing on precision over speed. In Arjan studio full-apparatus environment, you practise it alongside Reformer and Chair work, but mat sessions emphasise bodyweight control. Group dynamics in classes of up to five enhance focus, as covered in our article on how group dynamics boost motivation in small Arjan Pilates classes.

What is Mat Side Kicks?

Mat Side Kicks involve lying on your side, propped on one elbow or forearm, with your top leg swinging forward and back in a controlled arc. Your bottom leg stays anchored to stabilise the pelvis. The movement targets the hip flexors, extensors, and outer thigh muscles while demanding core engagement to prevent rocking.

In group sessions at Pilates Academy Arjan, instructors cue the full progression over several weeks. You begin with small ranges to master neutral pelvis alignment. Breath coordinates with the kick: inhale to prepare, exhale on the forward swing.

This exercise builds foundational leg control before advancing to apparatus like the Reformer side-lying leg series technique for inner thigh alignment.

How do you set up for basic Mat Side Kicks?

Body position

Lie on your right side with legs extended at a 45-degree angle to your torso for stability. Stack your hips and shoulders squarely, head in line with spine. Place your left forearm on the mat, elbow under shoulder, or extend your arm along your side if stacking fully.

Leg alignment

Flex your bottom foot and extend the top leg straight. Keep both heels at hip height, toes pointed softly. Engage your abdominals to lift the waistline away from the mat, avoiding collapse into the shoulder.

Need clarification on setup? Call the Arjan studio on +971 56 216 8166 or message us on WhatsApp.

What is the basic front-to-back progression?

Start with the basic swing: exhale as you kick the top leg forward to eye level, hip extended but pelvis stable. Inhale to swing back, flexing the hip without arching the low back. Perform 6 to 8 kicks per side, keeping movement below shoulder height.

Progress to larger arcs once control improves. Add a pause at the front for two breaths to build endurance. Instructors at Arjan watch for common faults like rotating the top hip forward.

Practice this before integrating with mat sequences such as the Mat Series of Five exercises for full trunk integration.

How do circles advance leg control?

From basic swings, introduce small circles: forward 5 times, then reverse. Circle from the hip joint, keeping the pelvis still as if imprinted on the mat. This challenges hip rotators and improves fluidity.

Circle technique

Exhale on the forward pass and up, inhale down and back. Maintain leg height consistent, avoiding dips or sags. Aim for 3 to 5 circles per direction per side.

Group sessions cap at five, allowing personalised feedback on circle precision amid Dubai schedules.

What cues maintain pelvic stability?

Visualise your pelvis as a bowl of water: no spilling forward or back. Anchor the bottom leg by pressing the heel down. Lengthen through the top leg without gripping the glutes excessively.

Common cue: imagine a string pulling your top hip back as you kick forward. Breathe laterally into the ribcage, as explained in anatomy during classes. This prevents compensation from weak core muscles.

Link breath work to other side-lying moves for cohesion.

How does this fit group sessions in Arjan?

In small classes at Building 88, Al Barsha South Third, you receive hands-on cues while others practise. Sessions run Monday to Friday 7 AM to 10 PM, weekends 9 AM to 5 PM, suiting areas like Dubai Hills and Motor City.

Instructors teach the anatomy behind hip stabilisers, enhancing control. Book via Glofox; new clients start with three classes for AED 300 including 5% VAT. Combine with prep tips from our pre-class hydration and nutrition tips for Motor City commuters.

Common questions

How often should you practise Mat Side Kicks?

Include it 2 to 3 times weekly in group sessions for progression. Alternate sides evenly to build symmetry. Rest one day between if new to ensure recovery.

Can beginners skip to circles?

No, master basic swings first for pelvic control. Instructors assess during your initial classes. Progress naturally over 4 to 6 sessions.

What if the pelvis rocks during kicks?

Slow the range and focus on imprinting the waist. Strengthen with preparatory matwork. Ask for a demo in your next Arjan class.

Does it help with everyday leg alignment?

Yes, it refines hip mechanics for walking and standing. Regular practice supports balanced movement patterns. Combine with footwork on Chair for full lower body work.

How long until seeing leg control improvements?

Notice changes in 3 to 4 weeks with consistent attendance. Track via smoother swings and less fatigue. Group feedback accelerates awareness.