Overview
Pilates refer to a form of exercise that uses restricted movements to enhance flexibility, strength as well as balance. There are several Pilates exercises that specifically target your thighs, to make them stronger and leaner. If you are looking to have sexier, slimmer thighs, then Pilates should be the way to go. However, before you go all hurriedly to start the exercises, it is important to note that we all have different body shapes and sizes. It’s common knowledge that there is no exercise that can ever change the natural shape you already have. Thus, Pilates exercises should not be taken as the magic portions to have those great shapes you crave for, but rather to make you look stunningly beautiful just the way you are, in your body shape.
To prevent injury while you exercise, start by warm up to stretch your muscles. Stretching also helps you to gain flexibility especially if you are not familiar with the Pilates and other exercises.
To tone your thighs do these Pilates exercises:
1 Bridge for Abs and Gluts
Lie face-up on an exercising mat with your feet on the floor and knees bent. Supporting at the shoulder back, lift your butt up by contracting your gluts and abs. This should get your body in a straight position from your knees to the shoulders. Gently and carefully lower your back to the starting point. For improved results and more intense workout, lift your hands straight up in the air with palms facing each other. Make up to 20 repetitions for each set. This exercise not only works your thighs, but also strengthens your core.
2 Pilates Side Splits
Slide splits require a gliding disc if you don’t own a reformer. Alternatively, you can use a hand towel. It is important to keep your legs straight when performing this exercise.
- Stand on your feet parallel to each other at a hip distance apart.
- With your palms facing forward, extend your arms straight from your shoulders.
- With the disc under your right foot, slide your right leg out to the side as far as possible.
- Repeat up to 15 times and switch to the other leg
3 Inner Leg Lifts
Lie down on your right side with your ankles, knees and hips stacked vertically while supporting yourself on your right elbow. Ensure that your right hand and forearm are extended in front of you at a right angle to the rest of your body. It is important to push up high in your shoulder instead of allowing your weight to sink into your shoulder. Also, ensure you engage your abs and keep your hips in line with the rest of your body. For additional stability, place your left hand on the floor in front of your belly button. Bend the left knee, placing your left foot flat on the floor directly in front of your upper right thigh. Breathe out and lift your right leg slightly off of the ground, without pointing or flexing your right foot. Hold for a few seconds and lower. Repeat up to 8 times for each set. This will help you work your inner thighs and will tone your butt and thighs.
4 Reverse Leg Lifts
When performing this exercise, start on your knees and forearms on the exercise mat. Lift your left leg up behind you, and try as much as possible to point your toes upward. Extend through as far as you can. Slowly lower your leg back down until it is an inch above the ground. Always ensure that your core is kept tight and your hips stable throughout this exercise. Repeat 10 to 12 times on each side for one set.
5 Outside Leg Lifts
This is nearly the same as the inner leg lifts, but it mainly targets the outer thighs. They differ in that you are supposed to lift the top leg rather than your bottom leg.
- Lie down on your side with the bottom arm bent.
- In order to balance, one hand should prop up your head while the other is on the mat.
- With the open leg on the ground and bent, ensure that the top leg is straight and extended out.
- Lift your top leg until it is perpendicular to the floor and lower it until it nearly touches the ground. Don’t worry if you can’t bend far
- Repeat up to 15 times on each side for every set
The 4 Best Glutes Exercises With Erin Stern
Conclusion
Pilates exercises are great for giving you an exceptional whole body toning and a graceful posture. It helps you to ease the struggles of daily activities by handing you excellent flexibility and thus making the activities easier to do. Take caution if you feel like you can’t safely do any exercise or you’re in pain. Stop and rest for a while. More importantly, do not overwork your body.