Fitness

10 Beginner Pilate Workouts To Do At Home for Toned Legs and Sculpted Core

Pilate is a form of exercise that targets a wide range of core muscles, including the deep internal transverse abdominis, abs, obliques, and rectus abdominis – to achieve true core strength, improve flexibility, and promote efficient movement.

According to research, Pilate is among the most effective workouts for toned legs and core and is associated with a number of health benefits, which includes:

Strengthened core
Improved posture
Increased energy levels
Improved balance and coordination
Lowered Body Mass Index [BMI]
Reduced risk of low back pain
Reduced bodyweight

Without further ado, below are 10 beginners Pilate workouts you can do at home for toned legs:

1. Kneeling Arm and Leg Reach

Start on all fours on a flat mat.
Directly underneath your shoulders, place your hands and also place your knees directly underneath your hips. Avoid slouching or arching.
Breathe in. As you breathe out, reach your left arm up and by your ear as you raise your right leg straight directly behind you.
Point the toes of the leg you lifted. Hold for a breath.
Now, return both your arm and leg to the original position. Repeat on the other side.
Perform 8-10 reps on both sides for three sets.

Pro tips: If you find it difficult to maintain your balance, try to lift one arm or leg separately for increased strength.

2. Single-Leg Circle

Lie on your back and place your arms alongside the body.
Breathe out and begin to pull your right knee into your chest, then breathe in and stretch your leg straight up.
Point your toes directly at the ceiling and flex the left ankle.
Now, contract your core muscles and press the lower back directly into the mat.
Breathe out and bring your right leg across the midline of your body, and then move in an arc to bring your leg into about a foot from the ground.
Breathe in at the bottom of the arc and return your leg straight back to the initial position.
Do six reps on both legs.

3. The Saw

Sit up straight, stretch your legs and let them be slightly wider than your shoulders.
Open both arms out to the side, with your palms facing forward.
Now, contract your belly muscles and turn your shoulders, arms & torso to the right side to place your right arm behind you and your left arm in front.
After that, rotate your back hand, point your thumb down, breathe out and flex at the hips as you reach the left arm toward the opposite foot.
Breathe in as you come up and return to the initial position.
Do six reps on both sides.

4. Double-Leg Kick

Lie facedown and place your right cheek on the mat.
Put your hands on the low back, one on top of the other, as you face up.
Let your elbows fall toward the mat. Kick your heels to glutes 2 to 3 times.
Straighten your legs and place your feet off the mat.
Stretch your clasped hands toward feet and raise your chest off the mat, looking straight ahead. If done well, you ought not to feel any pressure in your low back.
Lower your chest to the mat.
Lastly, turn your head to the opposite side to repeat.

5. Lying Leg Extensions

Lie on your stomach.
Place your head on the forearms and your chin down.
Now, pull your belly muscles up and in.
Breathe in and raise your right leg off the mat.
Point the entire toes and squeeze your glutes.
After that, press your hips bones into the ground.
Maintain this for 2 seconds, then breathe out while you lower and repeat on the opposite side.
Repeat 3 to 5 times on both sides for three sets.

6. Back Extensions

Lie with your stomach on the ground.
Put your arms on the sides with your palms facing the ceiling.
Raise your abs and feet off the ground.
Breathe in. As you breathe out, squeeze your buttocks to offer protection to your lower back.
Try reaching your arms behind you and lengthening your spine. Hold for a breathe.
Breathe out and gently lower yourself into the ground.
Do 3 sets of 3 to 5 reps.

7. Hip Dips

Lie flat on your left side and put your elbow directly beneath your shoulder for a forearm variation. Stack both feet on top of one another.
Raise your hips off the ground, hold for 1-2 seconds, and then gently lower your hips.
Do this 10-20 times before switching to the opposite side.
Complete 3 sets on each side.

8. Criss Cross

Lie on your back and place both knees in toward your chest.
Raise your shoulders off the ground and clasp both hands behind the head.
Breathe out and squeeze your bellybutton directly toward the ground.
Breathe in. As you breathe out, stretch your left leg while you twist your torso and stretch your left elbow to the right knee.
Breathe in while you begin to switch to the opposite side.
Breathe out as you stretch your right leg, tighten your core and try reaching your right elbow.
Keep alternating like this.
Do 3 sets of 10-20 reps.

9. Scissor Kick

Lie faceup.
Stretch your right leg up and make it perpendicular to the ground.
Place your hands behind your right leg, pull it in directly toward your face, and curl your head up.
After that, raise your left leg off the ground a few inches.
Alternate legs, pull your left leg in directly toward you and hover your right leg above the ground.
Keep switching your legs.

10. Shoulder Bridge

Lie faceup, bend your knees, place your feet flat on the mat, and both arms along the sides.
Breathe out and raise your hips off the mat directly toward the ceiling.
Hold this position, and while you do that, stretch your right leg and kick it just toward the ceiling with your toes pointed.
Now, flex your right heel and lower your right leg to same height with your left knee.
Complete 3 reps, and put your right foot on the mat.
Stretch your left leg and repeat on the opposite side.
Lastly, roll your hips down to the mat and return to the initial position.