Exercises For Women To Get Long Lean Look

Pilates students travel from around the world to study with former Balanchine dancer Romana Kryzanowska, a disciple of the Pilates method of exercise for more than 60 years. To maintain a long, lean physique, Pilates-coached dancers and other female clients use side-lying leg exercises, which tone and lengthen the midsection, hips and legs, according to Kryzanowska. Perform all four exercises in this sequence on one leg before turning over to work on your other side.

Bicycle

Lie on your side with your head propped up with your hand. Lengthen your spine and point your knees forward. Float your top leg up to hip height and extend it straight forward without moving your torso. Bend your knee and tuck it close to your chest. Swing your bent knee behind your torso and bring your foot toward your seat. Kick your leg straight behind you and swing it forward again. Repeat this bicycling movement 10 times, then reverse direction for a second set. Keeping your torso still throughout the leg movement strengthens your core, notes Pilates trainer Rael Isacowitz, author of "Pilates."

Developpe

Named after the ballet movement "developpe," this exercise tones your hips and legs while firming your torso, according to Kryzanowska. Lie on your side and engage your top hip to rotate your leg into a turnout position. Your knee should point slightly toward the sky. Bend your top knee and slide your foot along your bottom leg to your groin. Squeeze your seat and extend your top leg toward the sky. Stretch your top leg long as you glide it down to meet the bottom leg. Repeat this developpe movement 10 times, then reverse direction for a second set.

Lifts

Lie on your side with both legs extended long. Lift both legs vertically off the mat by about six inches. Hold them up for a count of three, then lower both legs. Repeat this movement five times. Raise your top leg six inches and hold it there. Lift the bottom leg to tap the top leg five times.

Circles

This exercise works the inner and outer thigh, as well as your hips, Isacowitz notes. Lie on your side with your knees pointed forward and float your top leg to hip height. Extend your working leg long and engage your seat to move your leg. Draw a circle about the size of a dinner plate and briefly pause at the end of the circle. Repeat this movement 10 times, then reverse direction to draw 10 more circles. Keep your torso still as you move your leg. Turn your leg out and perform a second set in each direction.