Pilates Workouts
Pilates For Thighs:
The following exercises pay attention to the inner thighs and hips. Although you will be predominantly toning the lower body, you should still focus on hollowing out the abdominals. Ankle weights can be added to both of these exercises. Alignment is very important for these exercises, so follow the directions carefully, letting the movements flow rather than ‘throwing’ the leg.
The Outer Thigh Blaster:
If practiced regularly, this exercise will really firm up the outsides of the hips and thighs and strengthen the lower body. Do not let the abdominals sag, and slide your shoulder blades gently down your spine. Maintain a constant distance between your ribs and your hips and keep the hips square, moving only your leg. Watch for tension elsewhere in the body as you do the exercise.
Purpose: To tone the hips and lower body.
Target Muscles: Abductors, abdominals, adductors and hamstrings.
Repetitions: Repeat 10 times with each leg.
1. Stand facing the wall with your hands at chest level and flat against the wall. Bend one leg at the knee so that your foot is level with your knee and both knees are in line. Your spine should be in neutral and your foot flexed. Check that there is a straight line from your head to your feet, resisting the temptation to lean into the wall or bend at the hip.
2. From this starting position, take your knee out to the side. It is important to keep your foot flexed and your knees aligned. Exhale as your leg travels away from your body, inhale as your bring it back. You should not swing the leg. Don’t “sink” into the supporting leg, but keep lengthening up through the spine.
Checkpoints:
– Keep your lifted foot in line with your knee.
– Keep the rest of your body still, move only the working leg.
The Inner Thigh Lift:
This is a popular exercise that is often done badly. However, when it is performed correctly it works wonders with that much complained about area, the inner thigh. To progress the exercise you could use ankle weights, but you should really get a feel for the inner thigh initiating the movement before moving on.
Purpose: To tone the inner thigh.
Target Muscles: Adductors and abdominals.
Repetitions: Repeat 10 times with each leg.
1. Lie on your side, supporting your head on your outstretched arm. Your hips should be stacked and your outer hand can rest in front on the floor for support. Bend the top leg and rest your knee on the floor. Straighten the lower leg and lengthen it away on the floor with the foot flexed. Do not curve your back or allow your ribs to jut forwards. Glide your shoulder blades down your spine.
2. Inhale, and as you exhale, lift the bottom leg as high as you can, keeping the abdominals hollowed all the time, then lower it. Make the movement flow, trying to avoid any jerky movements or, worst of all, swinging your leg. You should feel the muscle of the inner thigh doing the work. Take care not to twist the knee. Keep your foot in line with your leg, there is a tendency to lead with the toes in the position.
Checkpoints:
– Do not roll hips
– Do not curve the spine.
