About Pilates equipments

Pilates provides shape and flexibility to your body. Here are some Pilates exercises that you can do with or without Pilates equipments.



If you’re trying to sculpt leaner legs, these Pilates exercises can help streamline and shape your thighs. To get on your way to leaner legs, follow the instructions below and watch the accompanying video for a visual demonstration and trainer tips.

Begin these exercises by laying on your right side on an exercise mat. Rest your arm under your head for support and extend your legs out long. For optimal muscle engagement, be sure to lift your bottom rib off the mat and pull your abdominal muscles in. This first exercise, a leg lift, is designed to work the outer thigh.

1.    Inhale and point your toe as you lift your left leg up in the air, hip-high.
2.    Exhale and flex your ankle as you bring your leg back down.


Repeat several times, making sure not to lift your leg higher than your hip or you'll start working your obliques rather than your hip. The longer and harder you point your toes and reach your legs, the more you'll streamline the thigh. Staying in this same position, you can move on to challenge yourself with the next Pilates exercise for your thighs.

1.    With your left leg raised hip-high and your toes pointed, move your leg in small clockwise circles with little exhales. Envision drawing a quarter with your big toe to keep the circles small.
2.    Reverse the circle, making sure to keep the abdominals in, then lower your leg to rest.


From this position, you can go straight into the next exercise, which starts to get the inner thighs involved.

1.    Exhale and lift both your legs up off the mat, keeping them squeezed together. Your right arm can remain under your head; your left arm can be braced in front of you for support. Imagine that the bottom leg is lifting the weight of the top leg.
2.    Inhale to lower your legs back down to the mat.

Ref: http://www.divinecaroline.com/self/wellness/pilates-exercises-your-thighs

Pilates Leg Circles


Purpose:

This leg exercise helps to strengthen and stretch the muscles of the upper thigh and hip joint while simultaneously working the deep muscles of the pelvic floor.

Position:

Lying on your back with one leg extended along the mat (foot flexed), and the other leg lifted at a 90-degree angle with the foot flexed.

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Movement:

Circle the leg in the hip socket 6-8 times each direction. Inhale as you begin and exhale to pull the leg back to start.

Pilates Single Leg Stretch


Purpose:

To strengthen the core and thighs while increasing your back and leg flexibility.

Position:

Lying on your back with head and shoulders lifted off the mat pull one knee into your chest and extend the other leg just off the floor.

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Movement:

Keeping the head and shoulders lifted using the abdominal muscles pull one knee to the chest grabbing with both hands, extend the other leg.

Inhale and exhale as you switch legs alternating for about 8 – 12 repetitions.

Ref: http://www.pilates-back-joint-exercise.com/leg-exercises.html

Start your Pilates today with Pilates equipments.

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