A toned and lower body can compliment a slim fitting pair of jeans or your favorite bikini bottoms. Winsor Pilates was created by Mari Winsor, a fitness expert and certified Pilates instructor known for her collection of exercise videos. Winsor Pilates are designed to sculpt the body while improving core strength utilizing a technique called "Seamless Transitioning" which involves quickly moving through a series of exercises to simultaneously develop lean muscle and deliver a cardiovascular workout.
Lying Side-kicks
Performing lying side-kicks works the outer thighs and glutes. Begin by lying on your right side with your legs straight and feet together. Support your head with your right hand. Angle your feet so your body is bent at a 90 degree angle. Lift your left leg to hip-height and flex your foot. Kick your leg forward toward your hip for two counts and back for on count. Repeat the exercise 10 times on each leg.
Bicycles
Bicycles engage glutes, quadriceps and hamstrings. Lie on your left side with your legs straight and feet together. Rest your head in your left hand. Position your legs at an angle so your body is in a pike position. Raise your right leg up to hip-height and kick your leg forward so your foot is even with your hips. Slowly kick your leg backward and flex your heel toward your glutes. Bring your knee forward and kick your foot forward, returning to the starting position. Repeat for 10 repetitions with each leg.
Lying Leg Circles
Lying leg lifts activate the inner thighs. Lie on your right side while supporting your head with your right hand. Extend your right leg straight. Cross your left foot over your right leg with your left knee bent. Hold your left ankle with your left hand. Slowly lift your right leg up and circle your leg clockwise 10 times. Reverse directions and circle your leg counterclockwise for 10 repetitions. Repeat the exercise on the left leg.
Prone Heel Beats
Prone heel beats target the glutes while stimulating the hamstrings. Lie face down with your legs extended behind you with the feet together. Place your hands underneath your chin. Lift your legs off of the floor and tap your heels together 20 times. Lower your legs to the ground to rest for 10 seconds. Repeat the movement for 20 repetitions.
References
- Winsor Pilates: Product Information
- "Winsor Pilates Bun and Thighs Power Sculpting"; Mari Winsor; DVD
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