Classic Pilates Moves

Pilates Moves to get you in Shape

Small Ball leg Workouts

Side-lying Outer Thigh Lifts

Another exercise with hidden benefits! Yes, you are strengthening your outer thighs and buttocks but once again you are working that waist. Getting the Starting Position right is vital. Practise first without the weights, then start with lighter weights.

Equipment:Free ankle weights of up to 1 kg (optional)

Starting Position

Lie on your right side, in a straight line, stacking your shoulders, hips and ankles. Lengthen your right arm underneath your head. Use a folded towel to keep your head in line with your spine. Place your left hand on the mat in front of your ribcage.

Bend both legs in front of you, hips and knees at approximately 90°. With control, lengthen and lift your right leg. Straighten the knee and bring the leg back in line with your spine at hip height, turn the leg in slightly from the hip. Flex your foot. Use your core appropriately to control your alignment and movement.

Action

1. Breathe in wide.
2. Breathe out as you lift your right leg directly upwards. Lift the leg up as far as you can without disturbing the pelvis and spine.
3. Breathe in as you lower the leg back to hip height with control.
4. Repeat ten times before bending the right leg and bringing it safely back to rest on the left leg. Then repeat on the other side.

Watchpoints

• Keep both sides of your waist lifted and lengthened.
• Keep your chest open, and your focus directly ahead of you.
• Lengthen through your heel.