Private Pilates sessions can be expensive, according to the American Council on Exercise. You can get similar benefits from performing free Pilates exercise programs, like the side leg series, that you find online. The Pilates side leg series, based upon classical ballet movements, can help you tone and strengthen your hips and thighs, according to master Pilates teacher and former Balanchine dancer, Romana Kryzanowska. She teaches this series with students lying on exercise mats. Ellie Herman, author of "Ellie Herman's Pilates Props Workbook" advises students to add resistance by looping a flex band on their working leg. Perform all of these leg exercises on your right leg first, then flip over to switch legs. Check with your doctor before beginning any new exercise program.
Leg Press
Set up for the leg press exercise by lying on your left side on an exercise mat, with your legs stacked on top of each other. Extend your spine long and scoop your stomach in. Lift your top leg up to hip height and point both knees directly forward. Tuck your leg in to your chest, without shifting your torso, and then extend it out, parallel to your bottom leg. Repeat this exercise 10 times. Keep your body still; move only your leg.
Salad Plate Circles
Set up salad plate circles by lying on your left side on an exercise mat with your legs stacked on top of each other. Float your right leg up to hip height and point your toes forward. Draw small circles, about the size of a salad plate, with your foot. Initiate the movement from your hip and squeeze your seat as you move. Perform five to 10 circles in one direction, and then switch directions for a second set.
Developee
Named after a classical ballet movement, this exercise focuses on your hips and inner thighs, notes Kryzanowska. Lie on your left side with your legs extended long. Squeeze your seat and rotate your right leg outward. Lift your extended leg toward the sky as high as you can. Bend your knee, bringing your toes to your bottom thigh. Slide your foot along that thigh as you extend your right leg. Perform five repetitions in one direction, and then switch directions for a second set. Do not allow your torso to collapse as you move.
Rond de Jambe
Also named after a classical ballet movement, rond de jambe requires strength while encouraging your legs muscles to lengthen and stretch, notes Kryzanowska. Lie on your left side with your top leg rotated outward. Extend your working leg forward as far as you can. Lift your leg toward the sky, and then reach it behind your torso in a giant circular pattern. Make your movement as large as possible without allowing your torso to lean, tuck or arch. Perform five circles in one direction, and then switch directions for a second set.
References
- Romana Kryzanowska; Romana's Pilates; New York, NY
- "Ellie Herman's Pilates Props Workbook;" Ellie Herman; 2004
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