A majority of exercises in the Pilates repertoire strengthen and stretch your legs, even as you use other muscle groups to initiate and control the movements. Many supine abdominal exercises, for example, require you to use your core to lift or move your legs, energizing and engaging your hamstrings, quadriceps and calves. The side-lying leg series is specifically designed to improve leg flexibility and hip joint strength and stability, but you can also get a complete leg workout by combining many other Pilates exercises.
Side Kick
The side kick is from the side-lying leg series. It develops pelvic-lumbar stabilization and hamstring strength. Lie on your side with your hips and shoulders vertically stacked. Place your lower arm elbow on the mat so your entire trunk is off the mat, supported by your oblique abdominal muscles. Place both hands behind your head. Inhale, lifting your top leg to hip height. Exhale. Swing your leg as far forward as you can, pulling your toes toward your body and pressing through your heel. Maintain a neutral pelvis. Make two small pulses with your leg. Inhale. Take your leg back behind your body, reaching through your leg and pointing your toes. Pulse twice. Repeat several times before switching sides.
Side Leg Lift
The side leg lift targets the oblique abdominal muscles, and also develops hip adductor control and lateral flexor strength. Lie on your side with your hips and shoulders vertically stacked — don’t roll your body forward or back. Extend your lower arm above your head on the mat, resting your head on it. Press your legs together. Rest your upper arm on your top side, bending at the elbow to place your hand on the mat for support. Inhale. Exhale, lifting both legs as a single unit toward the ceiling by laterally flexing your torso. Inhale and lower your legs. Keep your feet from touching the mat until the final repetition.
Single-Leg Kick
The single-leg kick is an intermediate exercise that develops knee flexor control and strengthens your hamstrings and back extensors. Lie face down with your abdominal muscles engaged. Inhale, placing your forearms on the mat with your elbows directly beneath your shoulders. Press your chest up off the mat. Place your hands together, interlacing your fingers. Straighten and press your legs together, engaging your glutes and quadriceps. Inhale, lifting your legs as a single unit about an inch off the mat. Bend your right leg to bring your calf toward your glute with two quick pulses. Exhale with each pulse. Inhale, straightening the right leg as you bend your left leg. Pulse twice and exhale. Maintain the position of your torso throughout the exercise.
Hamstring Pull
While the main focus of the hamstring pull exercise is to strengthen your abdominal muscles, it also increases the flexibility of your hamstrings and hip flexors. Lie supine on the mat. Inhale and lift your head and shoulders off the mat. Bend your knees toward your chest, extending your legs so they’re perpendicular to the floor. As you finish your inhale, grab the belly of one calf with both hands and lower the other leg down onto the mat, toes pointed. Bring your raised leg toward your face, pulling with two small pulses. Exhale with each pulse. Inhale and change legs quickly while maintaining a stable torso. Switch several times before returning both legs to their perpendicular position.
References
- “Pilates”; Rael Isacowitz; 2006
- “Pilates Workbook: Illustrated Step-by-Step Guide to Matwork Techniques”; Michael King; 2001
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