Pilates workouts are mainly known for promoting core strength and posture, but many advanced exercises also improve strength and flexibility in your hips. Perform advanced Pilates exercises only after you have performed beginner and intermediate exercises to ensure that your deep stabilizer muscles are properly conditioned, advises Antje Korte in her book, "Pilates Fitness Training for Body and Soul."
Single Leg Circles
Single leg circles stabilize your hips and torso while strengthening your glutes and abdominals. Lie on your back with your legs extended and your arms at your sides. Take a deep breath in. As you exhale, pull your belly button in and press your lower back into the floor. Maintaining this position, straighten your left leg toward the ceiling at a 90-degree angle with your toes pointed up. Keeping your hips still and your core engaged, draw five small circles in each direction with your leg. Keep your right leg long and extended on the floor. With control, lower your leg and repeat the circles with your right leg.
The Saw
The saw stabilizes your hips while mobilizing your spine. Sit tall with your legs extended and spread slightly wider than hip-width. Press your heels forward and point your toes up. Stretch your arms out to your sides to shoulder-level. Stabilize your core and inhale. As you exhale, twist from your waist to the left reaching your right hand to the outside of your left pinky toe, continuing to exhale as you stretch as far as possible. Keep your hips still as your twist and stretch your left arm in the opposite direction of your right. Inhale deeply and hold this position for a count of two and, as you exhale, relax and return to the upright position. Repeat the saw to your right. Perform the exercise three times on each side, alternating as you go.
Single Leg Kicks
Single leg kicks stabilize and strengthen your hips, back and shoulders. Lie on your stomach and prop yourself up on your elbows, clasping your hands together. Extend you legs out long behind you. Pull your belly button into your spine and contract your core muscles while pressing your elbows into the floor so that your neck is long and your back is slightly arched. Keeping your core stabilized, bend your right knee and kick your right heel to your right buttock with three light beats. Lower your leg and repeat the kicks with your left leg. Alternate legs until you have completed the exercise four times on each side.
Side Kick Series
The side kick series works your torso, hips and legs. Lie on your right side and rest your head on your extended right arm. Position your left arm across your body and place your palm flat on the floor to stabilize your upper body. Stack your hips and feet with your legs extended and angled slightly forward. Pull your belly button into your spine, contract your core and lift your left leg parallel to the floor. Keep your torso perfectly stable and swing your extended left leg forward and parallel to the floor. Swing your leg back keeping your torso stable and relaxed. Perform 10 kicks in both directions and then roll over and repeat the exercise with your right leg.
Leg Pull-Down
The leg pull-down strengthens your core as well as your hip and shoulder stabilizer muscles. Begin on all fours with your hands directly below your shoulders, spread your legs slightly apart and elongate your spine. Take a deep breath in. As you exhale, stabilize your core and push your right leg back and out until it is extended. Keep your core stable and extend your left leg so that you are in push-up position and your hips are aligned with your ankles and shoulders. Slowly lift your right leg a few inches off the floor keeping your core stable. Lower your leg and repeat the lift with your left leg. Maintaining a stable body, alternate legs until you have lifted each one three times.
References
- "Pilates Fitness Training for Body and Soul"; Antje Korte; 2004
- Shape Fit: Saw
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