Strong legs provide the base for a strong body so you can walk, run, and move freely without injury. But maybe you’re short on time, and need a quick, easy leg workout to add some movement to your busy day. To help you, we’ve designed this Pilates-style mini workout that helps build muscle strength and coordination in your legs.
Targeting your glutes, hamstrings, adductors (inner thighs), and abductors (outer thighs), this Pilates mini workout helps strengthen and tone your legs. It includes the following exercises:
- Bridges
- Single-Leg Bridges
- Hamstring Curls
- Clamshells
- Side Leg Lifts
In the rest of this article, we’ll explain each exercise in more detail so you can work out with confidence. So grab a mat, slip on some comfy clothes, and let’s get started!
Pilates Mini Workout for Legs
Bridges
Lie on your back, feet planted on the ground and arms by your sides. Lift your hips in the air, squeezing your glutes. Relax your glutes and lower your hips back to the ground. Repeat for 5 to 10 reps.
Single Leg Bridges
Lie on your back, feet planted on the ground and arms by your sides, and lift your right leg toward the ceiling. Step into your left foot, lift your hips in the air and squeeze your glutes. Relax your glutes and lower your hips back to the ground as you lower your right leg to hover a few inches above the ground. Squeeze your glutes as you lift your hips and right leg back up.
Repeat in the established pattern for 5 to 10 reps, and then switch sides.
Hamstring Curls
Lie on your stomach, hands stacked in front of you and forehead resting on your hands. Straighten your legs completely so your knees are no longer resting on the ground. Bend your knees, reach your feet toward your glutes, and then extend your legs. Make sure to keep your knees lifted off the mat the entire time to isolate the hamstring muscles.
Repeat in the established pattern for 5 to 10 reps.
Clamshells
Lie on your left side, legs stacked, knees bent, and toes together. Lift your feet so they’re above your knees. Open the top knee away from the bottom knee, keeping the toes together, and then lower the top knee back to the bottom knee. Repeat for 5 to 10 reps.
Side Leg Lifts
Lie on your left side, lining up your legs and upper body in a straight line. Flex your right foot and lift your leg toward the ceiling about two feet away from the bottom leg. Slowly lower the leg back to the starting position. Keep your toes pointed directly toward the opposite wall.
Repeat in this manner for 5 to 10 reps, and then switch to your right side and repeat.
We hope this quick Pilates mini workout helps you find some new ways to strengthen your legs. Just five minutes each day is enough to start improving your muscle tone, balance, and overall strength!
