Pilates, Buns & Thigh Exercises

Pilates strengthens and stretches your muscles. It improves your posture and can even relieve back pain. When focusing on hip and thigh Pilates exercises, it is still important to keep your abdominal muscles pulled in tight and your shoulder blades relaxed. Use proper breathing throughout all Pilates exercises, and work both sides equally when doing hip and thigh Pilates moves. Check with your doctor prior to beginning this or any other fitness program.

Single Leg Circles

Lying flat on your back with your knees bent and feet flat on the ground, pull your abdominal muscles in toward your spine and relax your shoulders before sliding your left leg out along the mat and lifting your right leg to point straight up to the ceiling. Breathe in as you arc your right leg toward your left side. At the bottom of your circle, begin to exhale as you circle your leg back up. Keep your hips flat on the ground and do not allow your back to arch. Circle five times in this direction before reversing the direction of your circle. Switch legs and repeat in both directions on your left leg.

Side Kicks: Up and Front

The side kick series is a string of exercises performed while lying on your side. On your left side, place your head in your left hand and your right hand on the mat in front of your chest. Your straight legs should be slightly in front of your body. Lift your top leg about six inches off your bottom leg. Do five to 10 repetitions of both of these exercises. Lift your top leg up as high as you can, allowing your knee to turn to face the ceiling. When you lower your top leg down, do not allow it to touch your bottom leg. Next swing your top leg forward for two counts and back for one. Keep your leg straight the entire time and do not allow it to touch the bottom leg.

Side Kicks: Bicycle and Circles

After finishing your last front, side kick, swing your top leg forward, keeping it straight. At the end of the swing, bend your knee and push your leg back as if you were pedaling a bicycle. Repeat this motion two to three times before switching directions and pedaling backward for two to three repetitions. Lift your top leg up and with a pointed foot, draw a circle in the air about the size of a dinner plate. Circle forward five to eight times prior to switching directions and circling the other way. For a real challenge, add circles the size of a barrel at the end.

Side Kicks: Double and Single Lifts

The final two exercises are leg lifts. First, squeeze your legs tight together. Lift both legs about 6 inches off the ground and hold for three seconds. Lower back down to the ground. Repeat three to five times, lifting your legs higher each time. Next lift both legs up to the beginning position. Keeping your top leg completely stationary, lower the bottom leg toward the mat and then back up to meet your top leg. Do not allow your bottom leg to touch the mat. Repeat four to six times.