1. Pilates for the Butt
Lie on your side, making sure that your entire body is in a straight line from head to heel, and support your head with your lower hand. Place your upper hand on the mat in front of your chest for extra stability--but don't depend on your hand. Instead, engage your abs as much as possible to keep your body stable. Flex the foot of your upper leg, actively pressing your heel down and then lift the leg a few inches. Swing the leg forward, keeping the knee straight, moving only as far as you can while keeping your body in a straight line. Hold your foot forward for 1 or 2 deep breaths and then slowly extend the leg behind you, again, keeping your body straight. Hold for 1 or 2 deep breaths and repeat the Pilates single leg exercises 5 to 10 times before repeating on the opposite side.
2. Hardcore Core
The hundred Pilates exercise is a classic for building strong core muscles, and in its advanced form is performed with both legs, but for beginners the single leg Pilates exercise is a great way to build strength and reduce frustration. Lie on your back with your arms resting at your sides and draw your knees up, placing your feet flat on the ground. Inhale deeply and on the exhale, lift your head, shoulders and upper back off of the mat. At the same time, lift your right leg, keeping the knee straight and toes pointing away from you. Lift the leg to 90 degrees so that both of your thighs are even, and hold for 1 to 2 full breaths. Lower gently on the exhale and perform on the opposite leg. Repeat 5 to 10 times on each side for a great Pilates core workout.
3. One Super Stretch
No Pilates routine is complete without stretches, and the single leg stretch is a favorite of many, as it not only stretches the legs but also builds and tones the muscles of the legs, abdomen, chest and neck. Lie on your back with your legs extended out straight and toes pointing away from you. Inhale deeply and as you exhale, lift your head and upper body off of the mat. At the same time, lift your left leg a few inches off of the ground and draw your right knee up into your chest. Hold your right knee with your arms for 1 to 2 deep breaths and then switch legs without allowing a leg or your upper body to touch the ground. Continue the exercises, switching legs up to 10 times for a great stretch and workout.
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