While some people associate Pilates with abdominal and core exercise, the technique includes workouts for all of the leg muscles. Many of the leg exercises performed in traditional calisthenics classes resemble those that Joseph Pilates developed. It is the execution of a leg exercise, as opposed to the exercise itself, that distinguishes it as Pilates. Core activation, control and specific breathing patterns must accompany the movements.
Bridging
The Pilates shoulder bridge, performed in a supine position, works the hamstrings along with the gluteal and core muscles. Those with strong hamstrings may need to perform it on one leg to feel it. Lie supine with one knee bent and the foot flat on the floor. Bend the other knee, pick the foot off the floor and allow the non-working leg to rest on your chest. Lift each vertebra from the floor until you reach a bridge position. Engage your hamstrings by imagining an elevator traveling up the back of your leg, lifting your spine from the floor. Perform eight repetitions, and then repeat with the other leg.
Leg Circles
Leg circles, also performed in a supine position, work the leg muscles closest to the hips. Lie on the mat and extend one leg along the floor. Raise the opposite extended leg to a 90-degree angle, so that the foot reaches toward the ceiling. Imagine that your leg is a crayon, and there is a quarter on the ceiling. Trace the quarter by making five small clockwise and five small counter-clockwise leg circles. Repeat on the other leg.
The Clam
The side-lying clam exercise works the outer thigh, hip and gluteal muscles. It encourages external hip rotation, which dancers use to develop turn-out. Bend your knees at a 45-degree angle. Stabilize your pelvis, keep your heels together and raise your top knee toward the ceiling. Perform 10 repetitions on each leg.
The Wall Slide
The wall slide is one of the few standing exercises in the mat series. It works the hamstrings and quadriceps, while restricting back muscle compensation. Stand with your back against a wall, your legs separated at hip-width apart, and your feet about 1 foot from the wall. Allow your arms to hang by your side. Keep the back of your head and your spine against the wall as you bend your knees. Avoid letting your hips drop below your knees. Extend your legs with control. Perform 10 repetitions.
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