Lower Body Pilates Workout: Best 4 Everyone
Try this 10-minute lower body Pilates routine to tone your legs!
If you want to contour your lower body, try Pilates. This 10-minute Pilates routine will help tone your lower body.
Best workouts for toning your lower body. Image courtesy: Adobe Stock
Pilates is a great blend of strength, precision, and grace, and it not only tightens and tones your body, but it also helps energise it. 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. If you are lo
What is Pilates?
Strength and tone legs
Pilates is a low-impact kind of physical training created in the early twentieth century by Joseph Pilates, a German physical trainer. Pilates focuses on developing flexibility, strength, and general body awareness. It is well-known for emphasizing regulated motions that aid with breathing regulation and core muscular activation. Pilates benefits include improved posture, greater core strength, increased flexibility, better balance and coordination, and less stress.
Also Read: Pilates for legs – 9 effective Pilates leg exercises you can do at home!
Courteney Fisher, a strength and Pilates coach, shared a 10-minute Pilates workout on social media to strengthen and tone the lower body.
A quick 10-minute pilates workout that sculpts and lengthens your lower body.
1. Straight leg kickback.
- Get down on your hands and knees on a mat, with your wrists precisely under your shoulders and your knees beneath your hips.
- Maintain a neutral posture and tense your core muscles.
Lift one leg straight back behind you, maintaining it in alignment with your hips. Keep your leg straight and your toes pointing. - Lower your leg back to its starting position without touching the ground.
- Perform 10 reps on one side before moving to the opposite leg. This will finish one set. Do three sets.
Straight leg kickback helps tone the lower body. Image courtesy: Adobe Stock
2. Rainbows.
- Begin by laying on your back on a mat, knees straight, elbows under your shoulders.
Now, elevate your legs and upper torso off the mat to produce a little V-shape. Keep your legs together and your arms up overhead. - Begin sweeping your legs in a broad arc from one side to the other, forming a rainbow formation with your legs.
- Perform 10 reps on one side before moving to the opposite leg. Do three sets.
3. Knee-to-elbow extensions
Pilates workout
- Begin in a tabletop position, knees under hips, elbows under shoulders.
- Lift your left knee to the same-side elbow, bringing it as close as possible.
- Aim to contact or come close to touching the elbow with your knee.
Now, stretch the same leg straight back, keeping your foot off the ground and activating your glutes and core. - Perform 10 repetitions of the identical exercise on the opposing side, elevating the other elbow and stretching the leg straight back. This will finish one repetition. Perform three sets of this workout.
Also Read;
Include the best 7.5 kg dumbbells in your home gym to help you reach your fitness objectives. Image courtesy of Adobe Stock.
4. Fire Hydrant to Leg Extension
Tone your lower body
- Start by going down on your hands and knees on the mat.
- Lift your left knee to the side, expanding your hip and maintaining your knee bent at a
- 90-degree angle. This movement mimics a dog raising its leg at a fire hydrant.
- Straighten your elevated leg away from the fire hydrant.
- Now, bend your knee and return it to the beginning position.
- Do three sets of ten repetitions for each leg.
5. Side Kneeling Leg Lift
Strength and tone legs
- Begin by laying on your side on the mat, with your right knee bent and your left leg straight. Rest on your forearm, elbow just beneath your shoulder.
- Your head, shoulders, hips, and feet should form a straight line.
Now, elevate your left leg towards the ceiling while maintaining it straight. Make sure - you’re placing tension on your hips rather than your lower leg.
Now, drop your leg slowly and steadily to work the targeted muscles. - Inhale and exhale as you elevate your leg.
- Do 10 repetitions with one leg before switching to the other; this completes one set. Do three sets.
Health Conscious Plus
Welcome to Health Conscious Plus Find health insights, disease management tips, meal plans, and mindful living strategies for a healthier life.
