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Thighs

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.

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.

Bridge Squeezes with Ring

Bridge Squeezes 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.

B.

Squeeze in on the ring, then release the ring. That's one rep. Continue squeezing in and out to complete reps. Lower pelvis back down between sets.

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