A super lower-body workout with Pilates

Pilates Blog

While a strong focus of Pilates is training your core with controlled movement, it also exercises your lower body. If done correctly, you can get a fantastic lower-body workout with this exercise modality.

The low-impact nature of this type of exercise routine is great for strengthening, tightening as well as toning your muscles. It forces your body to stay slightly contracted throughout the workout, which firms your muscles.

This results in strong, lean legs. It also helps to tighten your butt.

Here are some Pilates exercises you can try for a super lower-body workout:

Thigh-high Lift

The Thigh-High Lift focuses on your triceps, hips, butt in addition to your inner thighs.

You start by sitting on the floor with your knees bent, feet flat and your palms on the floor behind your hips. Place a ball between your inner thighs and squeeze it slightly. Then lift your hips so that your core is parallel to the floor in a tabletop position. Lower your hips back to the starting position. Squeeze the ball again and repeat.

Experts recommend doing three sets of 10 to 15 reps each.

Butt Burnout

The Butt Burnout focuses on your butt and outer thighs.

You start on all fours. Lower your right hip to the floor. Your hips, knees and ankles should be stacked in this position. Place a ball behind your left knee, squeezing it between your calf and thigh. Lift your leg slightly. Then raise your left leg behind you as high as you can. Lower it back to the slightly lifted position. Switch sides and repeat.

Experts recommend doing three sets on each side that consist of between 10 and 15 reps.

Window Washer

The Window Washer focuses on your core, hips, butt and thighs.

You start in full plank position on the floor. Your feet should be together with your hands directly below your shoulders. Keeping your hips parallel to the floor, lift one of your feet slightly. Tap it out to the side as far as you can. Return to the starting position and repeat with your other foot.

Experts recommend doing three sets with each foot of 10 reps.

Quad Squad

The Quad Squad focuses on your core, butt and legs.

You start in a standing position with both arms reaching over your head. Bend your knee and raise it to hip level in front of you. Kick the leg forward then bend your knee again. At the same time, bend your elbows into your ribs. Then kick the leg out behind you, hinging forward on your hips. At the same time, reach your arms down. Return to a standing position with your arms overhead and your knee bent at hip-level. Repeat and alternate legs.

Experts recommend doing three sets with each leg of 10 reps.

Repeating these exercises daily can help strengthen your legs and improves your balance. By lengthening the muscles in your lower body, your body becomes toned and lean. This can improve your legs endurance when performing other exercises, walking and supporting heavy objects.

As we’ve mentioned in previous articles, Pilates is not just a lower-body workout. It is superb for targeting your entire physique.

Contact Trifocus Fitness Academy

If you are keen to discover additional information more regarding this graceful exercise form, and perhaps even assist others with their own Pilates technique, then you should become a Pilates Instructor. For more information, please follow this link.

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