1. Take the Hip Lift Challenge
While there are many Pilates ball exercises, the hip lift is a workout like no other, and will challenge both beginners and practiced students of Pilates. To begin the hip lift with the Pilates ball, press the ball into a wall for increased stability. Lie on your back and place your right foot on the ball with your knee bent. Remember, the closer your body is to the ball, the more control you will have over the hip lifts. Lift your left foot straight up to the sky, flexing your foot and pressing your heel up. Squeeze your buttocks and lift your hips up off of the ground as high as possible, lifting your left foot higher into the air, and then slowly relax back down. Perform about 10 Pilates hip lifts before beginning on the opposite side.
2. Double Duty
Double leg lifts are a great way to shape and tone the outer thighs with Pilates. Lie on your side, resting your head in your lower hand and placing your front hand in front of your chest for stability. Make sure that your body is in a straight line from head to foot. Flex your feet, pulling your toes up towards your body and inhale deeply. As you exhale, lift both of your legs off of the ground as high as you can and hold the hip lift for one or two full breaths before gently lowering your legs to the mat. As you lift your legs, make sure that your body remains straight, lowering your legs if your posture is compromised. Complete 5 to 10 lifts to strengthen the legs, hips, buttocks and abs.
3. Pilates for Pros
When it comes to Pilates hip lift exercises, you can't beat the original classic, but be patient as you practice this exercise, as it may be a bit difficult for beginners. Just keep practicing, and soon you'll perform the hip left with ease. Lie on your right side, propping your upper body up on your elbow and forearm. Rest your upper hand on your hip and keep your shoulders down and body in line. Inhale deeply, and as you exhale, engage your abdomen and lift your hips as high as you can, balancing the weight of your body on the outside of your bottom foot and elbow. Lower gently as you exhale and repeat at least one more time before switching sides.
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