Pilates Hip Exercises

Pilates was originally developed by Joseph Pilates in the early 20th century. The system concentrates on strengthening the core abdominal muscles and is based on a combination of aerobics and yoga. In recent years, pilates has experienced a significant rise in popularity due to its effectiveness. Many people prefer it to more traditional forms of weight training because pilates builds long, lean muscles as opposed to thick, bulky ones. Most pilates hip exercises are designed to tone the abs, support the spine and improve posture.

  1. Hip Rolls

    • This is a relatively simple exercise that works the waist as well as the hips. It reduces fat in the dreaded "love handles" area and tightens the obliques. It also increases general flexibility in your lower back.

      Lie on your back on a yoga or pilates mat and bend your knees so your feet are flat on the floor, keeping them about a foot apart. Place your arms straight down along your torso. Contracting your abdominal muscles and glutes, take a deep breath and slowly raise your bottom until your knees are in a straight, diagonal line with your shoulders. Exhale as you raise your pelvis and inhale while holding this position for a count of five. Exhale and slowly lower your buttocks back down to the starting position. Do 15 to 20 reps.

    Hip Circles

    • Hip circles simultaneously slim the hips and tighten the abs while working out the calf and thigh muscles. This exercise is slightly more demanding than hip rolls. Do not attempt if you have a weak back. The difficulty mainly lies in holding the body in a strong V-shape throughout the exercise.

      Sit down on the mat with your shoulders back, arms bent and forearms flat on the mat for leverage (you will be leaning back slightly). Squeeze your abdominal muscles tight and raise your legs straight up into the air at a 45 degree angle. Keep your legs close and relax your knees but do not bend them. Your feet should touch at the heel with the toes pointed outward. Inhale and circle your legs around and exhale as you bring them back to the starting position. Repeat in the opposite direction and remember to keep your abs tight and your back straight the entire time. Do 10 to 15 reps of this exercise.