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Legs

Jump Squat

Jump Squat

A.

Start out standing tall with hands up. Squat down quickly, throwing hands down at sides at the same time.

B.

As the bottom of the squat, throw hands back up, using momentum to explode of the ground and jump as high as possible.

Wall Squat Rolls

Wall Squat Rolls

A.

Start standing up against a wall with a Pilates ball in the center of your back. Feet should be about a foot away from the wall.

B.

Slowly roll down on the ball to come into a squat position, making sure that knees do not go past ankles. Slowly roll back up. That's one rep.

Leg Circles

Leg Circles

A.

Start laying on side, supporting head with bent arm, legs extended slightly forward and bent at a small diagonal. Lift and straighten top leg, bringing it in line with spine and lifted at hip height. Bring the leg forward 45 degrees. Lift it up towards the ceiling, then circle it back down to hip height and return to start. Circles should be dinner plate-sized in circumference. Be sure to keep both hips stacked on top of one another. Repeat in opposite direction.

Side Lying Lifts

Side Lying Lifts

A.

Start laying on side, supporting head with bent arm, legs extended slightly forward and bent at a small diagonal. Lift and straighten top leg, bringing it in line with spine and lifted at hip height. Lift leg about two feet in the air.

B.

Lower leg back to hip height. That's one rep.

Side Lying Kicks

Side Lying Kicks

A.

Start laying on side, supporting head with bent arm, legs extended slightly forward and bent at a small diagonal. Lift and straighten top leg, bringing it in line with spine and lifted at hip height. Bring leg forward 45 degrees, flexing toes.

B.

Bring leg back in line with the spine, pointing toes.

Single Leg Bridge with Leg Dips

Single Leg Bridge with Leg Dips

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Lift pelvis up to bridge position, then lift one leg out and straight up to the ceiling.

B.

Keeping the leg straight, lower it down to hip height, then lift it back up to the ceiling. Keep both hips level, hipbones pointing toward the sky.

Single Leg Bridge with Toe Taps

Single Leg Bridge with Toe Taps

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Lift pelvis up to bridge position then lift one leg into table top position.

B.

Keeping the top knee bent and maintaining the bridge position, lower and lift the leg to taop the toe down towards the floor, then lift it back to table top. Keep both hips level, hipbones pointing toward the sky.

Bridge Pulses with Outer Ring

Bridge Pulses with Outer Ring

A.

Start laying on back and thread both feet through the Pilates ring. Place the pads above the knees on the outside of thighs. Bend knees, bring feet flat on floor, wider than hip-width distance apart, until knees and ankles are in line. Lift pelvis up to bridge position and then drop tailbone down, as if sitting in a chair.

B.

Lift right back up to the bridge, pressing out on the ring the whole time. Keep the movement isolated by flexing and extending at your hips. Lower and lift for one set then lower pelvis back down to the floor.

Bridge with Outer Ring

Bridge with Outer Ring

A.

Start laying on back and thread both feet through the Pilates ring. Place the pads above the knees on the outside of thighs. Bend knees, bring feet flat on floor, wider than hip-width distance apart, until knees and ankles are in line. Lift pelvis up to bridge position and press out on the ring until you feel your "saddle bags" activate. Continue pressing and releasing for one set then lower pelvis back down.

Bridge Pulses with Ring

Bridge Pulses with Ring

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Place Pilates ring in between thighs, just above knees. Squeeze in on ring, so that knees and ankles are lined up. Lift pelvis up to bridge position then drop tailbone down, as if sitting in a chair.

B.

Lift right back up to the bridge, squeezing the ring the whole time. That's one rep. Keep the movement isolated by flexing and extending at your hips. Lower and lift for one set then lower pelvis back down to the floor.

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