Pilates is a globally popular form of exercise, suitable for individuals of any gender and age, aiming to achieve weight loss and slimming effects through practice. Although distinct from yoga, many Pilates movements are inspired by yoga. The fat-burning and body-shaping effects of Pilates are remarkable, earning it a significant following among Victoria’s Secret Angels. Today, let’s practice this set of Pilates exercises designed to slim legs and enhance the buttocks.
Exercise 1: With the left arm bent at the elbow and propped on the yoga mat, the left hand supports the side of the head. The right hand supports the front of the abdomen, with legs together and straight, toes pointed, maintaining a straight back and a tightened abdomen. Then, slowly lift the right leg to a straight position and return. Repeat this movement 30 times, then switch to the other side.
Exercise 2: With the left arm bent at the elbow and propped on the yoga mat, the right hand supports the front of the abdomen. Legs together and straight, toes pointed, maintaining a straight back and a tightened abdomen. Keep the right leg straight and lift it up, then slowly lower it while keeping it straight. Repeat this movement 30 times, then switch to the other side.
Exercise 3: With the left arm bent at the elbow and propped on the yoga mat, the right hand supports the front of the abdomen. Legs together and straight, toes pointed, maintaining a straight back and a tightened abdomen. Extend the right leg forward, then straighten it backward. Repeat this movement 30 times, then switch to the other side.
Exercise 4: With the left arm bent at the elbow and propped on the yoga mat, the right hand supports the front of the abdomen, with legs together and straight. Toes pointed, maintaining a straight back and a tightened abdomen. Slightly extend the right leg backward and perform up and down lifting and lowering movements. Repeat this movement 30 times, then switch to the other side.
Exercise 5: With the left arm bent at the elbow and propped on the yoga mat, the right hand supports the front of the abdomen. The left leg is slightly extended forward, toes pointed, the right leg is extended backward and lifted high, with toes pointed. Maintain a straight back and tighten the abdomen, then make the right foot perform a counterclockwise circular motion. Repeat this movement 30 times, then switch to the other side.
Exercise 6: Sit on the yoga mat with knees bent (as shown in the figure), arms extended forward, and fingertips touching. Maintain a straight back and tighten the abdomen, then lift and lower the right leg while keeping it bent. Repeat this movement 30 times, then switch to the other side.
Exercise 7: Sit cross-legged on the yoga mat (as shown in the figure), arms extended forward, with fingertips facing each other. Maintain a straight back and tighten the abdomen, then lift the right leg and perform forward and backward stretching movements. Repeat this movement 30 times, then switch to the other side.
Exercise 8: Kneel on the yoga mat with knees bent and legs together, maintaining an upright upper body, with arms extended forward.
Gently lean your upper body backward, then return to an upright position. Repeat this movement 10 times.