Pilates Exercises for beginners for the Legs

Let your leg get a Pilates workout… check out Pilates Exercises for Beginners.

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1.Leg Pull Front Pilates Exercise

o    The leg pull front exercise works your quads, the large muscles in the front of your thighs. It will also work your abs and back. Sit on a mat with your legs extended in front of you. Place your hands about six inches behind you shoulders width apart. Point your fingers toward your feet. Lift your hips off the floor so you are supporting yourself on your heels and hands. Keep your chin away from your chest and maintain a flat back. Lift your right leg straight up and hold it for three to five seconds. Exhale as you lift your leg. Put your right leg back on the ground. Now, lift your left leg. Alternate and lift each leg 12 to 20 times. Rest for one minute and repeat.

2.Leg Pull Back Pilates Exercise

o    The leg pull back exercise works the backs of the legs, mainly the hamstrings and glutes. Start in your full plank position with your hands on the floor below your shoulders and your toes on the ground. Your body is parallel to the floor. Squeeze your abs and glutes. Raise your right leg up off the floor only as high as you can without shifting your hips or arching your low back. This may only be a few inches. Hold for three to five seconds. Lower your right leg smoothly to the floor and lift your left leg. Hold for the same time. Continue to alternate your legs until you have done 12 to 20 reps per leg. Rest for one minute and repeat.

3.Seated Leg Press
o    The seated leg press exercise works the hamstrings from an easier position to hold than the leg pull back exercise, but it adds the resistance from a Magic Circle so it is more work for the hamstrings. The Magic Circle can be bought at sporting goods stores or online. Sit up straight with your legs extended in front of you. Place your hands on the ground behind you and lean back slightly. Place your right leg on the inside of the lower portion of the Magic Circle. The circle is resting on the floor. Place your left ankle on the outside of the upper portion of the Magic Circle. Push your left leg downward against the circle. Hold the pressure for three seconds as your breathe out. Breathe in and relax the pressure on the circle. Do 10 reps and then switch your legs. Do 10 reps on your right leg. Do two to four sets.

Ref: http://www.ehow.com/way_5263331_pilates-exercises-legs.html#ixzz2TWURXiIb





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