Lower Body Pilates Exercises
Pilates is a physical training activity that uses resistance equipment or body weight activities which focuses on core and gluteal strength, spinal alignment, balance, coordination, posture and flexibility. This is part three lower body exercises.
Lower Body Pilates Exercises
Leg lifts
Leg lifts are beginner level exercises. Muscles worked at are transverse abdominis, your deepest abdominal muscle felt under the belly button, and back. Do 3 to 5 repetitions.
Lie on your back with your knees bent and feet parallel and hip-width apart. Inhale to breathe into the back of your ribs. Exhale to draw your pelvic floor and abdominals up and in. Imagine you’re gently tightening a belt and lift one leg up into tabletop without moving your hips, pelvis, or back. Inhale to hold the position. Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back. Breathe and hold the position for 5 counts.
Exhale with control to return your feet to the floor. This is a challenging exercise when done correctly. Place the palms of your hands on your hip bones to feel if you shift your weight or pop your abdominals out.
Toe taps
Toe taps are a beginner level exercise. The muscles worked are abdominals and hip extensors.
Do 5 repetitions on each leg. Lie on your back with your knees bent and feet parallel and hip-width apart. Exhale and take one leg into tabletop. Inhale to hold the position. Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back. Inhale the position. Exhale with control, and touch one foot to the floor, keeping your other leg stable. Inhale your leg back to tabletop. Repeat with the opposite leg. Place one hand just below your belly button and the other hand on your low back. This will help prevent you from cheating and give you tactile feedback. Avoid arching your back or letting your abdominals dome out.
Single leg stretch
Difficulty level is beginner. Muscles worked at are abdominals, back, and hip extensors. Do 8 repetitions on each leg. Lie on your back with both legs in tabletop. Exhale to curl your head, neck, and shoulders off of the floor so you’re looking at your knees. Inhale to put your hands on the sides of your knees. Exhale to stretch one leg out at a 45-degree angle or lower. Avoid arching your back and watch for the abdominals doming. The hand on the side of the stretched leg will reach toward the opposite ankle. Inhale to bend your knee back to the 90-degree position. Repeat with the opposite leg. Stay connected with your breath, keep drawing your abs in and up. When you extend your leg, try to engage the back of your leg under your butt. This opens the front of your hip and connects you deeper to your powerhouse.
One leg circle
Difficulty level is beginner. Muscles worked at are abdominals, hamstrings, hip flexors, hip abductors and adductors. Repetitions 5 times in each direction. Lie on your back with both legs straight on the floor. Try to maintain a neutral pelvis. Exhale to lift one leg up in the air. Knees slightly bent. Keep your hips still and inhale to reach the leg in the air across your body. Exhale to make a circle with your leg, trying to not let your pelvis rock with its movement. Repeat 5 times in each direction and switch legs. Engage the supporting leg by gently pressing it down into the floor. Press the back of your arms down into the floor, keeping your neck, shoulders, and ribs relaxed. Remember to lift your pelvic floor and abdominals in and up.
Sidekick
Difficulty level isintermediate. Muscles worked at are abdominals, hip extensors, and flexors.
Repetitions are 8 to 10 on each side. Lie on your side with your bottom arm reaching long overhead and rest your ear on your arm. Keep your knees straight and bring your feet forward, angling your legs about 30–45 degrees in front of your body. Imagine you’re gently tightening a belt to lift and draw in your abdominals. Lift your top leg up until it’s in line with your hip.
Without arching or flexing your back, inhale to kick your leg forward. Exhale to kick your leg back, opening your hip and engaging your glutes and hamstrings. As you bring your leg through the full range of motion, aim to keep your hips stacked and spine long, without arching, tucking, or rolling your pelvis out of position. Use control instead of momentum to kick your leg, and keep your leg in line with your hip.
Side leg lifts
Difficulty level is intermediate. Muscles worked at are abdominals, back, and inner thighs.
Repetitions 8 to 10 each leg. Lie on your side with your legs straight and in line with your hips. Keep your bottom arm reaching long overhead, and rest your ear on your arm. Use the hand of the top arm on the floor in front of your lower belly for balance. Exhale to lengthen your legs and upper body in opposition and lift both legs off of the floor. Inhale with control to lower your legs. Aim to keep your alignment by keeping your body in a straight line. Check your ribs and lower back to make sure you’re not overarching.
Swan dive
Difficulty level is intermediate. Muscles worked at are back extensors, abdominals, and hip extensors. Repetitions are 5 to 8. Keeping your elbows parallel and bent, lie face down on the floor with your hands flat on the floor and in line with your shoulders. Begin with your body engaged, your abs drawn in and up, and your lower back lengthened. Your legs are straight and lengthened with your hamstrings and glutes engaged. Inhale to imagine reaching through the top of your head. Gently press into the floor with your hands and lift your head, chest, and ribs as far as your body will go without strain. Exhale to lengthen your torso and return to the mat. Throughout the exercise, keep all of your muscles engaged. Imagine you’re lifting your rib cage away from your hips, creating more space, and getting taller. Watch out for just pressing up into the position using only your arms and compressing your lower back.
Hovers
Difficulty level is intermediate. Muscles worked at are abdominals, pelvic floor, and arms.
Repetitions are 5 to 8. Start on all fours, with your hands in line with your shoulders and your knees lined up with your hips. Inhale to breathe into the side and back of your ribs.
Exhale to lift your abdominals in and upward and lift your knees 2 inches (5 cm) from the floor.
Hold the position for 2–3 breaths. Inhale with control and return your knees to the floor.
To make this exercise more challenging, try lifting one leg at a time from the hover position. Keep your abdominals lifted in and up and stop if your abdominals pop outward or dome inward when you lift your knees.
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