While some people love lower body workouts because they strengthen and tone their legs and bum, others despise them because of the achy muscles they get the next day. If you are one of those who dread leg day at the gym, maybe you can switch to Pilates. It tones your lower body without making you pick heavy weights. Pilates are a great blend of strength, precision, and grace. Not only does it tighten and tone your body, but it also helps energise as well. If you are looking for a way to sculpt your lower body, try this 10-minute Pilates workout.

What is Pilates?

Pilates is a low-impact form of physical exercise that was developed in the early 20th century by Joseph Pilates, a German physical trainer. Pilates is all about improving flexibility, strength, and overall body awareness. It is known for its emphasis on controlled movements that help you control your breath and engage your core muscles. Benefits of practising Pilates include improved posture, increased core strength, enhanced flexibility, better balance and coordination, and reduced stress.

10-minutes Pilates workout for lower body

If you’re looking for ways to strengthen your lower body, you should try Pilates to sculpt your legs. Strength and Pilates coach Courteney Fisher recently took to her social media account to share a quick Pilates workout that can help you tone your lower body.

Super simple pilates workout that takes 10 minutes but sculpts and lengthens your lower body.

1. Straight leg kickback

• Get down on your hands and knees on a mat, ensuring that your wrists are directly under your shoulders and your knees are under your hips.
• Keep your back neutral and tighten your core muscles.
• Lift one leg straight back behind you, keeping it in line with your hips. Make sure your leg is straight and your toes are pointed.
• Lower your leg back down to the starting position without letting it touch the ground.
• Complete 10 repetitions on one side before switching to the other leg. This will complete one set. Do 3 sets.

2. Rainbows

• Begin by lying on your back on a mat with your legs extended straight and your elbows under your shoulders.
• Now, lift your legs and upper body off the mat, forming a slight V-shape. Keep your legs together and your arms reaching overhead.
• Begin to sweep your legs in a wide arc from one side to the other, creating a rainbow-like shape with your legs.
• Do 10 repetitions on one side before switching to the other leg. Do 3 sets.

3. Knee to elbow extensions

• Begin in a tabletop position with your knees under your hips and elbows under your shoulders.
• Lift your left knee toward the same-side elbow, bringing it as close as you can.
• Aim to touch or get close to touching the elbow with your knee.
• Now, extend the same leg straight back and keep your foot off the ground while engaging your glutes and core.
• Do 10 repetitions and perform the same movement on the opposite side by lifting the other elbow and then extending that leg straight back. This will complete one rep. Do 3 sets of this exercise.

4. Fire hydrant to leg extension

• Begin by getting down on your hands and knees on the mat.
• Lift your left knee out to the side, opening your hip while keeping your knee bent at a 90-degree angle. This movement resembles a dog lifting its leg at a fire hydrant.
• Straighten your lifted leg outward from the fire hydrant position.
• Now, bend your knee and bring it back to the starting position.
• Do 3 sets of 10 repetitions with each leg.

5. Side kneeling leg lift

• Begin on the mat in a side-lying position with your right knee bent and your left leg straight. Rest on your forearm with your elbow directly under your shoulder.
• Your head, shoulders, hips, and feet should be in a straight line.
• Now, lift your left leg towards the ceiling while keeping your leg straight. Make sure you’re not putting strain on your lower leg but your hips.
• Now, lower your leg in a slow and controlled manner to engage the targeted muscles.
• Inhale as you lift your leg and exhale as you lift your leg.
• Do 10 repetitions with one leg before switching to the other – this will complete one set. Do 3 sets.

Also Read: What makes leg lifts one of the best exercises for abs?

Also Read

6. Inner thigh lift + Elbow to knee crunch

• Lie on the right side of a mat with your right hand under your shoulder and support your head with your left arm.
• Fold your left leg with your heel on your mat and lift your right leg straight towards the ceiling, engaging your inner thigh muscles.
• After the inner thigh lift, bring your left elbow and right knee towards each other in a crunching motion. The aim is to touch the knee with your elbow.
• Now, go back to the starting position and this will complete one repetition.
  Do 3 sets of seven repetitions.

Things to keep in mind:

• Make sure you tighten your core muscles and your back is straight while you do these exercises.
• Do not forget to squeeze your glute muscles.
• Focus on doing controlled movements and avoid jerks to prevent injuries.
• It is important to inhale and exhale throughout these exercises.
• Start with a manageable number of repetitions and gradually increase as your strength improves.

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About the Author

Arushi Bidhuri is a journalist with 6 years of experience in writing, editing, and conceptualizing story ideas in different genres, including health and wellness, lifestyle, politics, beauty, fashion, etc. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. …Read More