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Thighs

Bent-Knee Back Fly

Bent-Knee Back Fly

A.

With one foot balanced on a bench or chair, engage the core and bend both knees until you feel tension in the hamstrings and glutes. Hold dumbbells in front of you.

B.

With shoulders pressed back, perform a back fly.

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

Figure-Eight Block Into Side Sweep

Figure-Eight Block Into Side Sweep

A.

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left.

B.

Fluidly bend right knee, leaning torso over right thigh and arcing arms to right.

C.

Without pausing, switch sides again.

D.

Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. Complete reps then switch sides and repeat.

Scissors Kick

Scissors Kick

A.

Lie faceup on floor with legs extended over hips and arms by sides with palms down. Turn legs in and cross right leg over left to start. Then switch legs. Slowly lower legs to 45 degrees, continuing to scissor them. Scissor legs back to start position.

Extended Lift

Extended Lift

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.

B.

Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.

Plié Bend

Plié Bend

A.

Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.

B.

Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.

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.

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