Pilates offers a safe and gentle means of strengthening and toning the entire body and is appropriate for nearly every population. Pilates workouts are famous for giving participants long, lean muscles as well as impeccable posture and core stability. Adding Pilates leg exercises to your workouts will help you achieve the strong, toned legs you long for.
Lying Leg Lift
The lying leg lift is a fundamental Pilates exercise that works the muscles of your outer thigh. Lie on your right side and use your right hand to support your head. Place your left arm across your body and place your palm flat on the floor for stability. Move your legs slightly forward so that there is a slight bend in your waist. With your hips and feet stacked, pull your belly button into your spine and stabilize your core. Slowly lift your left leg as high as you comfortably can. With control, lower your leg back down. Complete eight repetitions and then switch sides.
Bicycle
The Pilates bicycle exercise targets your quadriceps, hamstrings and hip muscles. Assume the same position described above with your hips stacked and a slight bend in your waist. Lift your left leg so that it is parallel with the floor. Inhale and, keeping your leg straight, slowly take it to the back as far as you comfortably can and then bend your knee. Keeping your knee bent, bring your leg to the front as far as you comfortably can and then extend your knee. Take your leg back to repeat the movement. Perform four repetitions and then switch directions. After completing four repetitions, switch sides to complete the bicycle in both directions with your right leg.
Single Leg Kick
The leg kick exercise uses your leg and hip muscles. Begin in the position described above. Lift your left leg so that it is parallel with the floor. With control, move it to the front as far as you can, slowly take it to the back and then return to the front. Repeat the movement eight times and then switch to perform the exercise with your right leg.
Scissors
Scissors is a challenging exercise that works leg and hip muscles. Lie on your left side with your left arm extended straight above your head so that your head can rest on your upper arm. Place your right arm across your body with your palm on the floor for stability. Your body should be in a straight line with your hips stacked. Pull your belly button into your spine to stabilize your core. Contract your abdominal muscles and lift both legs off the floor. Take your left leg to the front while simultaneously moving your right leg to the back. Quickly switch positions with your legs and continue to alternate them back and forth in a scissor-like motion. Complete 16 repetitions and then switch to your right side and repeat the exercise.
Bridge with Leg Circles
The bridge with leg circles is a challenging exercise that works your legs, glutes, back and core. Lie on your back with your left leg bent and your foot flat on the floor. Extend your right leg straight up. Pull your belly button into your spine and stabilize your core. Push through your left heel to slowly lift your hips off the floor until they become aligned with your knee and shoulders. Hold this position and circle your right leg clockwise four times then switch directions to counter-clockwise and perform four circles. Slowly lower your back and hips to the floor. Repeat the exercise with your left leg.
References
- "Pilates Fitness Training for Body and Soul"; Antje Korte; 2004
- Shape Fit: Bridge with Leg Circles
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