5 Powerful Pilates Exercises – Target Your Thighs

The main goal of workout is elastic, strong muscles. It is important to understand that while doing pilates, we are not trying to build muscle mass, as, for example, in training with weights. In the pilates classes, primarily functional muscles are formed, which works perfectly in the context of the body as a whole and ensures the productivity of the organism throughout the life.



1. Pilates side splits

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Stand on Reformer, facing side. One foot on footboard, one foot on edge of carriage. Spine and pelvis neutral. Legs long and parallel. Arms long, reaching out to sides, palms down or forward.

To prepare, inhale… exhalmaintain pelvis and spine neutral and weight equally on both feet and press legs evenly away from midline to move carriage out inhalereturn legs evenly toward midline, controlling return of carriage

Complete 8-10 repetitions on each side.

2. Pilates bridge

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1. Lie on your back with your hands by your sides and your knees bent.

2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.

3. Return to the starting position and repeat the movement until the set is complete.



3. Outside leg raise

Woman Showing Step Of Thigh Workout With Straight-leg Raises To The Outside.  Stock Vector - Illustration of raise, balance: 118993096

1. Lie on your side with your knees slightly bent and with one leg on top of the other.

2. Keep your feet together and lift your top knee until it’s parallel with your hip.

3. Lower your knee back to the initial position, repeat, and then switch sides.

4. Inside leg raise

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1. Lie on your side, lengthen your bottom leg and cross your top leg over.

2. Flex your bottom foot, lift the leg and then lower it back down, without letting it touch the floor.

3. Repeat and switch sides.

Reverse Leg Raises

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1. Start on all fours with the hands under the shoulders and the knees under the hips.

2. Extend one leg behind you.

3. Lift the leg to hip level and then slowly lower it back down.

4. Repeat with the opposite leg until set is complete.



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