Having slender, toned legs is a dream for many, especially women. However, not everyone is lucky enough to have naturally beautiful legs. So how can women improve their bodies and achieve the legs they desire? In this article, let’s explore 5 Pilates exercises that help straighten, lengthen, and tone your legs with outstanding results, and are widely used!
1. Pilates Reformer Footwork
The Pilates reformer footwork is an effective exercise that helps change leg shape, slim the calves, tone the thighs, and significantly improve your hip and waist measurements.
How to perform:
- Step 1: Lie flat on the machine, arms at sides, feet on push bars, shoulder-width apart.
- Step 2: Push both feet to move your body into a straight line.
- Step 3: Release the force to bring your body back to a straight line, keeping your heels on the levers.
- Step 4: Lower your heels and continue pushing strongly with your toes to stretch your body as much as possible. Remember to regulate your breathing.
- Step 5: Repeat the movement continuously 10-30 times until the exercise is complete.
2. Leg Circle – Pilates leg rotation
This exercise is very effective in improving bow legs. At the same time, with consistent practice, the Leg Circle exercise also helps to slim and tone your buttocks and thighs.
How to perform:
- Step 1: Lie on your back on the exercise machine’s mat, with your arms relaxed at your sides. Thread your feet through the long straps via the loops and handles; Ensure the metal clamp is on the outside.
- Step 2: Keep your legs straight so that the straps are taut, then slowly lift both legs up perpendicular to your body, simultaneously rotating your feet outward from your hips, with your legs opening at approximately a 45-degree angle. Exhale as you lift your legs, and inhale as you rotate them 5 times before lowering your legs.
- Step 3: Repeat the movement until the exercise is complete.
3. The Frog on the Pilates Reformer
With the same equipment as the Pilates leg exercise above, the Frog on the Pilates Reformer exercise is more strenuous due to the need for strong leg pulling. This creates a strong impact and helps improve waist measurements, burn excess fat, and make legs slimmer and firmer.
How to perform:
- Step 1: Lie on a Pilates board/mat, hook the straps around both feet, and place your hands along your sides.
- Step 2: Use your leg strength to pull strongly so that both legs form a straight line angled upwards.
- Step 3: Continue repeating the movement until the exercise is complete.
4. Bottom Lift on the Pilates Reformer
The Pilates Bottom Lift on the Pilates Reformer is one of the top training methods used by many people to quickly reduce calf size and improve leg shape, making them longer and slimmer. The advantage of this exercise is that it uses the full strength of the legs to push the body, deeply impacting the strength of the hips and thighs. This helps to burn excess fat in the legs most effectively and quickly!
How to perform:
- Step 1: Lie on a Pilates board, place your hands along your sides, palms facing down. Spread your legs wide. Place the soles of your feet horizontally along the lever.
- Step 2: Use the strength in your hips and thighs to push strongly to move the exercise board, bringing your body into a straight line. Keep your arms and upper body fixed.
- Step 3: Repeat the movement 10-30 times until the exercise is complete.
5. Pilates Leg Press
The leg press is a familiar Pilates leg exercise for any bodybuilder. This exercise is included in the training programs of most centres and gyms. Besides improving the thigh area, making legs slimmer and firmer, Leg Press also helps train the gluteal muscles and waist muscles. If performed correctly, this exercise can even increase thigh muscle mass for those pursuing a bodybuilding regimen.
How to perform:
- Step 1: Lie comfortably on the exercise mat, with your back against the mat and your feet on the pedals. The lower the backrest, the greater the range of body movement and the greater the force exerted on the muscles.
- Step 2: Use your upper body strength to push hard on the pedals/levers.
- Step 3: Release the pushing force and bring your leg back.
- Step 4: Continuously repeat the movement until the exercise is complete.
6. Kneeling Side Kicks Exercise
Another Pilates leg exercise you can try is Kneeling Side Kicks. This exercise has a very simple method of practice, even requiring no equipment. However, the effectiveness of Kneeling Side Kicks is extremely high, deeply impacting the thigh, hip, and calf muscles,…
How to perform:
- Step 1: Kneel on one leg on the floor/mat, creating a right angle with the mat. One hand rests on the floor/mat, parallel to the thigh. The other hand rests behind the head. The other leg is lifted and extended backwards, forming a straight line with the body. Look straight ahead.
- Step 2: Use force to kick the extended leg forward and then back rhythmically. Take a deep breath, tighten your abdominal and gluteal muscles.
- Step 3: Repeat the same leg kick with the other leg.
- Step 4: Continuously repeat the movement with both legs until the exercise is complete.
The above are 5 Pilates exercises to help straighten, lengthen, and tone your legs that you must try if you want to have the beautiful legs everyone dream.