Our first glimpse of the summer and shorts are in fashion… help is at hand. These Pilates based exercises will help tone up the legs and the bottom, but you must keep at it. To make a difference start now and complete these every day.

Before starting these exercises it is important that you contract your core support which create a girdle of strength around the lower back and abdominal area. To do this lie down on your back with your legs bent and feet in line with your hip joints and relax. Focus on the pelvic floor muscles and the easiest way to locate these muscles is by sucking your thumb! As you suck you should feel a gentle contraction in the lower abdominal area. Now maintain this contraction as you breathe in through you nose and out through your mouth. Try and maintain this contraction as you perform the exercises.

Bottom and thighs

Hip Lifts
Starting Position: Lie on the floor on your back with both legs bent and feet in line with your hip joints so that your legs are forming parallel lines with each other. The shoulders should be drawn down gently without creating any tension in the neck or shoulder area and ensure that there is a very shallow arch in the lower part of your back. Be aware that your hipbones are pointing straight up towards the ceiling and not rolling forwards towards your knees or backwards towards the ribs.

Inhale - to prepare.
Exhale - maintaining your core contraction slowly lift the pelvis off the floor, ensuring that the hips do not roll forwards or backwards, creating a bridge position from the shoulders to the knees with the ribs, hips and knees being flush with one another.
Inhale – lower the pelvis stopping before the buttocks touch the floor maintaining the alignment with the ribs and hips.
Exhale – raise the pelvis to the bridge position again squeezing the buttocks at the same time.
Inhale – lower the pelvis again releasing the buttocks but without touching the floor.

Repeat five times. This can also be performed with a cushion in between the knees and as you raise the pelvis squeezing the buttocks, squeeze the cushion with the knees to tone up the inner thighs.

Legs and buttocks

Bend and Stretches
Starting position: Stand with your right side to a wall or a chair holding it with your right hand. Bend your right leg keeping the right knee in line with the left one and your pelvis upright with your hipbones pointing forwards.

Inhale – prepare
Exhale – rise up onto your toes.
Inhale – hold this position.
Exhale  - slowly lower your left heel to the floor keeping your pelvis and spine stable.
Inhale – bend the left knee ensuring the knee reaches over the centre of the foot and not allowing the pelvis to tuck under.
Exhale – straighten the left leg.

Repeat 5 times on each leg.

Bottom

Dog
Starting position: On all fours on the floor with your hands under your shoulders and knees under your hip joints. The shoulders should be gently drawn down away from your ears and your spine straight. Maintain your core contraction throughout.

Exhale – lift one leg off the floor, keeping it bent at ninety degrees, reaching the toes towards the ceiling until the knee is in line with your hip.
Inhale – lower the leg slightly maintaining the ninety-degree angle.
Exhale – raise the knee level with your hip again.

Repeat this gentle pulse action 5 times with each leg ensuring the pelvis remains stable throughout.

Shona Atkin. Member of STOTT Pilates (Toronto), Pilates Institute (London), Advanced Certification in Anatomy and Human Movement Analysis, AIDTA.
Contact 07736 775208,
01858 545438

Always consult your GP before embarking on a new fitness routine.