This article is part of our new series: The 2018 Pilates Power Gym Challenge. We challenge you to master Pilates Power Gym exercises during 2018.
Each month we will put the spotlight on essential Pilates Power Gym exercises targeted at a specific area of the body. This month we highlight exercises for your butt and thighs.
A great reason to do Pilates is for tightening, toning and shaping your rear and thighs. There are three primary muscles that make up your buttocks: the gluteus maximum, gluteus minimus and gluteus medius.
“Reformer Pilates could help you develop some glute muscle as you can adjust the springs and cables to different levels of resistance,” says personal trainer, Andrea Cespedes. “Whether this resistance is enough to challenge your muscles to grow depends on your starting point.”
“If you’re relatively new to resistance exercise,” Andrea continues, “the resistance provided by the Reformer… will help you build up underdeveloped glute muscles and make your glutes bigger than they were before you started.”
Here are three Pilates Power Gym exercises that target your butt and thighs:
Side Lying Leg Press
Here are the instructions for The Side Lying Leg Press:
1. Use any 2 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
2. Lie on your side with your torso propped on your elbow and forearm which are on the Glideboard. Place your upper foot on the footbar parallel to your body, toes pointed to the side. Bend your bottom knee and relax it on the Glideboard. Now push against the footbar with your upper leg until it is straight.
3. Pause for a moment, then bend your knee in toward your chest, keeping the foot pointed directly sideways. Keep your hips stacked and contract your abs to avoid rolling forward or backward. Continue to straighten and bend your knee until you begin to feel a burn. Repeat on the other side.
Here are the instructions for The Wide Plie:
1. Rest your feet on the footrest approx. 7 cm apart with your knees bent over the footrest. Keep your knees and feet in a V position with your heels touching one another. Raise your heels slightly and keep your toes bent.
2. Press your legs forward and keep your heels pressed together.
3. Return slowly to the starting position and repeat the exercise.
1. Use any 3 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
2. Lie on your back with your head on the Headrest. Attach a Foot Strap securely to each foot. Extend your legs to a 45-degree position and rest your arms at your sides. Keep your legs straight, heels together with feet flexed, and turn your toes out comfortably so your knees are open.
3. Maintaining the 45-degree leg position, bend your knees in toward your shoulders. Keep your heels together and your back in contact with the Glideboard. Pause for a moment. Then, slowly straighten your legs fully to the starting position.
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