Leg and Bum Workout

The exercises below are designed for all, but if you have any knee injuries or hip problems it is better if you can work with a teacher so they can modify the exercises. Please consult a doctor before taking on any exercises. Please stop immediately if you feel faint or experience any pain.

The Pilates and Yoga exercises below will help you get stronger, leaner looking legs but they need to be part of a lifestyle change. Take up some cardiovascular exercise such as walking or swimming, have lots of water and herbal drinks (fennel/nettle/ginger teas) to flush out the toxins and eat small regular healthy meals throughout the day with lots of vegetables, proteins and good fats.

The number of reps you perform will depend on your fitness goals.

Muscle size – 6 – 10 reps
Muscle tone – 10 – 15 reps
Aerobic fitness – 20 reps or more

Warm up by walking up and down couple stairs, or a 5 minute gentle jog , then mobilise the joints with hip rotations, knee and ankle rotations. NEVER stretch the muscle when they are cold as they are more prone to injury.

Lunge

Stand with your feet about a foot apart and step the right leg forward (2/3 feet)
Keeping your toes pointed forward and take left heel off the ground
Bend your right thigh so leg is parallel to the floor (The front right toes should be visible, if right knee is taken over the right toes you will risk injury to the right knee)
Inhale into the abdomen, exhale draw in the navel towards spine and slowly lower the left knee to ground – keep back upright and do not lean forward, keeping the front toes in sight
Number of REPs – see above table

Wide Legged Squats

Extend both legs out ( not too far – you should feel comfortable and balanced)
Turn feet out so knees are in front of toes (reduce pressure on knee joints)
Inhale into the abdomen, exhale draw in the navel towards spine and slowly lower the bottom towards ground – dont go too far and ensure knee dont come inwards.
Either keep arms on legs or extend arms up (you can use 2/3 lbs weights/water bottle) when lowering towards the ground
Number of REPs – see above table

Donkey Kicks

Move into an all-fours position and keep your back straight and your stomach pulled in
Start and stop position – as picture above (first position).
Inhale into the abdomen, exhale draw in the navel towards spine and raise the bent leg higher keeping back straight, shoulders relaxed, and hips level ( as if you can balance a drink on the hips) , inhale bring leg back to first position – not to the ground.
Make sure you keep your torso held in and you don’t arch your back – this will prevent injury.
Change legs
Number of REPs – see above table

Single Heel Kicks

Lie face down (you can take pillow under your head) .
Inhale into the abdomen, exhale draw in the navel towards spine and bend one leg slowly raising the thigh off the floor ( keep abdomen drawn in to protect your spine, and relax shoulders)
Inhale – lower the leg down, change legs.
If you have no back or knee injuries move onto double leg heel kicks

Double Heel Kicks

This is an advanced Pilates exercise and is not suitable for anyone with back/knee injuries
As above, Exhale draw abdomen into the spine and take both thighs off the floor kicking heels together upto 5 times, inhale lower down
When kicking keep hips towards the ground.
Number of REPs – see above table