Do your legs have too much jiggle? Is your butt in need of an emergency lift? Do you dream of the miracle de-dimple and de-droop solution for the bottom half of your body? Is this what you envision for yourself... an uplifted derriere, flat-ribbed abs, sleek slender legs and no more cellulite? How do I lose weight on my butt? How do I slenderize my thighs? These are the most common questions that many women ask today. Some say they never lose weight in those areas despite all the different exercises they do. Others have never done any exercise for that region and want to know what to do. Pilates exercises for the legs is the answer! To sculpt the bottom half, you need to target the muscles that betrayed you, the muscles that have gone soft from under-use, the largest muscles in our bodies that we take for granted too much of the time. Let's now get to work on the "reshaping of our backsides" and "the thinning of our thighs". These Pilates exercises described here target the hips, buttocks and legs.. and they may be the only way you can get rid of cellulite and dimples for good. Remember that you will still need to keep the abdominal muscles sucked in as you work on your derriere. Remember also to keep your hips perpendicular to the floor when doing the floor exercises. You will need to do these Pilates exercises three times a week for at least four weeks before you see results. PILATES SIDE LEG KICKS Lie on your right side, arms behind your head and head propped up by your right elbow. Stabilise your right leg on the floor and hold the left leg at hip-height. Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the left leg as far forward as possible with a flexed foot. As you inhale, swing the left leg as far back as possible while pointing your foot and elongating your leg. Keep your pelvis straight as you repeat the back-and-forth swing 15 times. Repeat on the other side. PILATES SIDE LEG DROPS Lie on your right side, body in a straight line and head propped up with the right hand. Place your left hand in front of you. Keeping your pelvis perpendicular to the mat, lift your left leg to hip-height and flex your foot as you point your toes down towards the front. Imagine your big toe touching a hot stove on the floor so you do not want to stay in that position for long. As soon as the toe taps the floor, lift it off with the heel of the foot pointing towards the ceiling. Stay stable and square in the hips as you tap and lift your toes 25 times while you breathe normally. Repeat on the other side. PILATES SINGLE-LEG SKATING Inhale as you stand on the foot platform of the Reformer (a pilates machine found in most pilates studios) with your right leg and place your left foot on the front edge of the carriage. Squat deeply on the right leg, keeping your entire weight on it while placing your hands on your hips. As you exhale, straighten the left leg completely by pushing the carriage away. Keep your right leg stable, your trunk upright and your pelvis level. Inhale as you return to the start position. Do 15 repetitions on each foot. Can you really alter the shape of your backside, your hips and your legs? Heredity and genetics have a big part to play in what you are predisposed to having, but a healthy diet and lifestyle, and doing these moves can make the best of what you have got. Copyright (c) 2011 Claudel Kuek
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