Pilates to Work Outer Thighs

Often regarded as simply a core workout, Pilates is frequently overlooked as an effective way to strengthen and tone the legs. However, many Pilates moves can target specific areas of your lower body, including your outer thighs. To tone this trouble spot, try incorporating a few Pilates moves into your workout routine two or three times a week.

  1. Kick It Out

    • Target your outer thighs and glutes with the double kick. Lie on your right side with your head propped in your right hand and your left hand on the floor in front of your torso. Place your legs straight with your left leg stacked on top of your right. Bring your legs forward 45 degrees. Raise your left leg toward the ceiling until it is just past hip level. Without moving your torso, kick your left leg forward two kicks and then back two kicks. Repeat 10 times and then switch sides.

    Make Like a Clam

    • Perform the clam by lying on your right side with both legs bent and stacked on top of each other. Both your hips and your knees should be at a 45 to 60-degree angle so your knees are slightly in front of you and your feet are in line with your hips. Prop your head up on your right hand. Keep your ankles together and rotate your left leg until your knee points toward the ceiling. Rotate your left leg back down and repeat 12 to 15 times before switching sides. Along with toning your outer thighs, the clam also targets your inner thighs, glutes and hips.

    Balance and Lift

    • Kneel on the floor with your arms at your sides to begin the side-kneeling triangle lift. Lean to your right and place your right hand on the ground directly under your right shoulder. Straighten your left leg so your toes are touching the floor out to your left side. Bend your left elbow and place your left hand behind your head. Balancing on just your right hand and knee, lift your left leg until it is parallel to the ground. This is your starting position. Keeping your left leg straight, kick it back one foot. Lower the leg until just before your toes touch the floor. Return to starting position and repeat 12 to 15 times before switching sides. You’ll use your abs to balance during this exercise, while also toning your glutes and outer thighs.

    Rotate for Results

    • Begin the thigh rotator, which tones your inner and outer thighs, by sitting with your legs straight in front of you. Bend both knees to 90 degrees and sweep your feet to the left until you’re sitting on your right outer thigh with your left leg stacked on top of the right. Place both hands to the outside of your right thigh. Keeping your knee bent, rotate your left leg up so your knee points toward the ceiling and your toe touches the floor. Reverse the movement, rotating your left leg in until your left knee touches the floor and your left toes point toward the ceiling. Continue rotating the leg for 12 to 15 repetitions in each position. Switch sides and repeat with your right leg.