Pilates For Lower Body Exercises

Created by Joseph Pilates, a German boxer with a background in yoga and classic Greek and Roman workouts, Pilates can help you to gain balance, flexibility and muscular endurance. Because all Pilates movements are slow and purposeful, you will not be able to use momentum for any exercises. Instead, the muscles are fully engaged as they create each motion. This makes Pilates an extremely effective way to tone the lower body.

Inner Thigh Lift

Lie on your right side with your body aligned against the back of your mat and your right arm supporting your head. Place your legs at an angle so that your feet are about 6 inches in front of the rest of your body. Place the foot of your left leg in front of your right hip, which should be resting on the mat. Place your left hand in front of you for balance or grab your left ankle. Inhale, drawing your navel into your spine and lengthening your entire body, and extend your right leg out away from your body and then up toward the ceiling. Exhale, slowly returning your leg to the floor but still keeping the muscles of that leg engaged. Repeat eight to 10 times, and then switch to the other leg.

Clam

Continue lying on your right side with your body aligned against the back of your mat and your right arm supporting your head. Keeping your feet and ankles still in line with your upper body, bend your knees so that your legs create a 90-degree angle with your thighs and shins. Inhale, drawing your navel into your spine, and lift your knee up toward the ceiling, keeping your feet together. Exhale as you slowly return your leg to the mat. Repeat eight to 10 times, and then switch to the other leg.

Side Kicks Up and Down

Remain lying on your right side for one more exercise. Keep your body aligned against the edge of the mat and pretend there is a rope pulling the top of your head and the bottom of your feet in opposite directions. Pull your navel in toward your spine to engage your abs. Keep your heels together and turn your left toe out toward the ceiling, rotating at the hip. Inhale as you kick your leg up toward the ceiling in a slow, controlled motion. Exhale as you lower your leg with control. If you execute this motion effectively, you should feel your inner thighs working throughout the exercise. Repeat eight to 10 times, and then switch to the other leg.