Leg Length and Flexibility: Classical Pilates Exercises

What it is:
Leg strength and flexibility are essential in keeping us functioning well and feeling our best. If we create a nice balance of stability and mobility in our hips and legs, the rest of our body will be less rigid and will contend with less aches and pains.

As we know by now, Pilates is our secret weapon. It is the way to achieve this equalizer.

Our Goal:
The goal is to find a perfect balance of strength and flexibility throughout all the muscles and joints in our body by practicing some Classical Mat Pilates that challenges the legs.

Here's How:
The following are some classical Pilates exercises that challenge our leg strength and flexibility while working our core and alignment at the same time.

Exercise - Side Kick
This exercise will improve balance, tone the hips and buttocks and will stretch out the hamstrings.

• Lie on your side with your head, shoulders, mid-back and buttocks aligned with the back edge of your mat.
• Lay your head down on your arm (you can place a rolled up towel or small pillow between your head and bottom arm for comfort and to maintain the alignment of the spine).
• Stack the legs and bring them to a forty five degree angle in front of the body (the toes will be pointing to the front edge of the mat).
• Put pressure into the palm of your top hand. This will help to stabilize you.
• As you progress and your core becomes stronger, lighten the weight on the front hand.
• To start the sidekick, bring the top leg up so that the hip is in line with the foot.
• You can keep the top leg parallel or turned out.
• With a turned out leg you will disengage the quadriceps.
• Inhale and bring the top leg forward with the foot flexed as far as possible without rocking the pelvis.
• Pulse the leg to the front twice with a double sniffing inhale.
• With a long exhale, bring the leg to the back- pointing the foot without rocking the torso or pelvis.
• Repeat ten times and switch sides.

Note: Begin with small kicks front and back. In time, increase your range of motion without wobbling.

Exercise - Inner Thigh Lifts
This exercise will lengthen the back of the hips and tone the inner and outer thighs.

• Lie on your left side with the bottom arm under the head.
• The head, shoulder and hip should be in line with the back edge of the mat.
• Your legs should be slightly in front of the torso with the toes pointing to the front corner of the mat.
• Cross the top bent right leg over the bottom straight left leg.
• The right knee will be pointing toward the ceiling and the right foot will be pressing into the mat.
• You can work with the bottom leg parallel or slightly turned out.
• You can hold on to the front ankle with the top hand, or press the top hand firmly into the mat for balance.
• Keep the torso and hips steady.
• Inhale and lift the bottom leg as high as you can.
• Exhale and slowly lower the leg back down.
• Repeat the lift and lower eight to ten times.
• After these repetitions, then hold the leg at the top position and do small pulses upward for ten counts.
• To add on, stay at the top position and do six to ten small circles in each directions.
• Switch sides and repeat.

Hot Tip:
Use this exercise as a transition between each side in your side leg kicks and inner-thigh lifts.

Exercise - Heel Beats
This exercise works your abdominals, glutes and hamstrings.

• Lie on your belly with the hands folded in front of you (one on top of the other).
• Rest your forehead on your folded hands.
• Make sure the shoulders are drawn away from the ears.
• Firmly press the inner thighs and ankles together.
• Keep the legs and heels together and lift the legs up.
• Remember to pull the belly in deeply.
• Start to beat the heels together.
• Keep the range of motion small.
• Long inhale for five beats.
• Long exhale for five beats.
• Do four to six breath cycles (one breath cycle includes one inhale and one exhale).
• At the end of the exercises, sit back into child's pose.
• Hold for thirty seconds to one minute while taking deep relaxing breaths.

Join me next time as we get into some abdominal work.