Like most of Pilates, this exercise doesn’t just work one area. Here’s what to do:
- Lie on your stomach with your head resting comfortably on your arms. Place a squishy/soft ball or a couch pillow in between your ankles. You don’t need a lot of resistance, but you want something you can squeeze gently.
- Engage your core muscles to help support your lower back.
- Inhale to prepare
- Exhale lift your legs off the ground, trying to get as much of the quad (front of the thigh) lifted as possible.
- Inhale & Exhale to pulse your legs against the pillow or ball 10 times.
- Inhale to stop pulsing the legs
- Exhale to lower the legs down
- Repeat 2-5 times.
Notes: To make this more challenging, don’t take a break in between sets. Keep your legs up for 20 pulses and perform 2 sets or keep your legs up for 1 set of 40. Listen to your low back. If it feels tense at all, stop and take a shell stretch. Of course, remember to breath and engage that core. That is part of the exercise. You should feel this in you butt and inner thighs, and they will thank you for it!