A German, named Joseph Pilates, was the creator of the Pilates method of exercise. He developed his technique as a means of overcoming his many childhood illnesses and disabilities. While the Pilates method is often associated with abdominal and core exercise, it offers an extensive selection of leg and gluteal exercises. The emphasis on form, breathing and postural alignment makes these exercises effective and efficient. Most Pilates routines involve two exercises for similar muscle group that are performed from the same position.
Step 1
Wrap an elastic resistance band around your outer thighs, just above knee. Lie on your right side with your knees bent, and your head resting on an extended arm. Bring your legs forward to a 45-degree angle. Your hips should be stacked, with your left leg on top of your right leg. Inhale to prepare. As you exhale, raise your left leg to the height of your hip. Do not move your lower back. Keep your core engaged. Inhale to lower the leg to the starting position. Perform 8 to 12 repetitions. Remain on your right side.
Step 2
Keep your left foot on top of your right for the clam exercise. Inhale to prepare. As you exhale, engage your core, open your hip and turn your left knee toward the ceiling. Keep your left foot on top of the right. Only lift as high as you can without moving your lower back. Perform 8 to 12 repetitions, and then repeat the entire sequence on the other side.
Step 3
Lie on your stomach on the exercise mat. Bend your knees and place the Pilates circle between your ankles. Place your hands on the floor with the palms facing down, and allow your forehead to rest on your hands. Inhale as you lift both legs from the floor. Exhale, keep your legs lifted and squeeze the circle. Inhale to release the squeeze, and then exhale to lower the legs to the floor. Perform 8 to 12 repetitions.
Step 4
Remain in the position used in the previous step, but begin with your legs straight. Lift your legs from the floor on the first count. Simultaneously squeeze your inner thighs, contract your hamstrings and bend your knees on the second count. Straighten your legs on the third count and return your legs to the floor on count four.
Tips and Warnings
- Adhere to the principals of Pilates, which include concentration, control, breathing and fluid, precise movement
- Form is more important than sets and repetitions.
Things You'll Need
- Exercise mat
- Resistance band
- Pilates fitness circle
- Comfortable exercise clothes
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