Pilates equipments to perform leg lift

Leg lifts actually target your hip and hamstring, and Pilates equipments exercises tone those parts of your body to give it a perfect shape.

You can also perform this exercise on a mat. Here you are imagining that your leg is a bullet firing out from your hips. To perform this exercise on a mat:

1.    Keep your torso and hips still, so that you isolate your top leg.
2.    Rotate your top leg so that your knee is facing upward.
3.    Breathe in, and flex your top foot and lift your leg as high as you can.
4.    Breathe out, and slowly return your leg to starting position.
5.    Use a resistance band to increase your toning. Make sure it remains taut to increase the resistance.



Ref: http://www.popworkouts.com/leg-lifts-pilates-exercise/

Lying Leg Lift

The lying leg lift is a fundamental Pilates exercise that works the muscles of your outer thigh. Lie on your right side and use your right hand to support your head. Place your left arm across your body and place your palm flat on the floor for stability. Move your legs slightly forward so that there is a slight bend in your waist. With your hips and feet stacked, pull your belly button into your spine and stabilize your core. Slowly lift your left leg as high as you comfortably can. With control, lower your leg back down. Complete eight repetitions and then switch sides.

Bicycle

The Pilates bicycle exercise targets your quadriceps, hamstrings and hip muscles. Assume the same position described above with your hips stacked and a slight bend in your waist. Lift your left leg so that it is parallel with the floor. Inhale and, keeping your leg straight, slowly take it to the back as far as you comfortably can and then bend your knee. Keeping your knee bent, bring your leg to the front as far as you comfortably can and then extend your knee. Take your leg back to repeat the movement. Perform four repetitions and then switch directions. After completing four repetitions, switch sides to complete the bicycle in both directions with your right leg.

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Single Leg Kick

The leg kick exercise uses your leg and hip muscles. Begin in the position described above. Lift your left leg so that it is parallel with the floor. With control, move it to the front as far as you can, slowly take it to the back and then return to the front. Repeat the movement eight times and then switch to perform the exercise with your right leg.

Ref: http://www.livestrong.com/article/132664-pilates-exercises-legs/#ixzz2Tuq7qcHQ

Perform pilates equipments exercises tone your body.

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