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Butt & Thigh Pilates Workout

May 26, 2011 | By Sarka-Jonae Miller
Butt & Thigh Pilates Workout
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A Pilates butt and thigh workout not only tones these troublesome zones, it also strengthens important muscles that support your balance and posture. The muscles around the waist and hips stabilize your spine and pelvis. If your core muscles are strong, you are less likely to become injured.

Butterfly

The butterfly is a Pilates exercise similar to plie squats and sumos. Butterflys work the butt, inner thighs and outer thighs. They also strengthen your abdominals and hamstrings. Stand with your feet farther than shoulder-width apart, your back straight and your feet turned outward at 45-degree angles. Hold your arms out to your sides at shoulder height, then flex your knees and lower your hips until your thighs are parallel to the floor. The back remains upright. Also, bring your arms down and cross your forearms in front of your waist. Perform two sets of 10 repetitions.

Genie

The genie is a Pilates exercise that not only targets the thighs and butt, it also stretches the torso. Your arms, abs and obliques work, too. To begin, lunge your left leg straight to the left and point your toes in that direction. Bring your palms together over your head with your elbows bent at right angles. Without rotating your hips, lean to the left and bend at the waist. Reach your arms straight to the left and stretch. Then, bend the arms again. Repeat to the right. Perform two sets of 10 repetitions on each side.

Kneeling Leg Circles

Kneeling leg circles target your inner thighs, outer thighs, butt, back, abdominals and shoulders.
You may wish to use a thick Pilates mat to make this exercise more comfortable for your knees. The thicker the mat, however, the harder to balance on it. To begin, kneel on your left knee and place your right leg straight out to the side. Place your left hand on the floor with the arm straight as you lean to the left. Then, raise your right leg toward the ceiling and trace large circles in the air, first forward and then backward. Switch sides. Perform two sets of 10 repetitions in both directions per leg.

Leg Kicks

The leg kicks operate through a vertical and horizontal movement instead of a circular movement like the kneeling leg circles, but both exercises are similar in that they work the thighs and glutes from a sideways position. There are actually several variations of the leg kicks, but this one complements the circles. Lie on your right side with your head supported in your right hand to begin. Raise the left leg until it is parallel to the floor. Bring the leg straight forward to make a right angle to your torso. Return the left leg over the right and then raise it toward the ceiling and continue until the movement toward your head. Repeat on the other side. Perform two sets of 10 repetitions per leg.

References

Article reviewed by John Hagemann Last updated on: May 26, 2011

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