A woman’s body is something that constantly needs to be corrected. Ideal forms are rarely given by nature, most often it is a result of intensified training and proper nutrition. The thighs and buttocks are one of the most problematic zones where extra weight is concentrated. Sometimes diets just aren't enough.
If your thighs and buttocks aren't perfect, don't despair, Pilates will help you to sculpt your lower body. Some of the next Pilates exercises for your legs will quickly strengthen your muscles. The main focus of these exercises is to strengthen the muscles of the legs, the buttock muscles and the hamstrings.
Just add these exercise to your fitness routine, they'll only take 30 minutes three times a week but next summer you will show off your legs with pride! Scroll down to learn the details.
#1. Hip Extension with Leg Lift
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
- Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
- Return to the start position by lowering your hip to the floor. Complete all the repetitions for one set before changing legs.
#2. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
#3. Jump Squat
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.
#4. Air Squats
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
#5. Side to Side Jumps
- Place your feet shoulder-width apart. Bend at the knees while driving your hips back. Keep your chest up and your core tight.
- Remain in a squat stance as you forcefully push off the ground, jumping to the right side. Check your form then repeat, jumping to the other side.
- Keep alternating between sides.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
#7. Fire Hydrants
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle. Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.
#8. Pistol Squats
- Stand straight with your feet hip width apart, arms fully extended and your hands by your sides. Raise your left foot from the floor, extending your leg out in front of you. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
- In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair. Continue this downward movement until your right thigh is parallel to the floor.
- Hold for a count of one. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
READ MORE: 8 moves to make your butt and thighs amazing
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