Pilates Sculpting Exercises

Pilates is a method of exercise designed to strengthen your entire body using controlled, precise movements initiated through your core muscles. The method was created by Joseph Pilates, a German immigrant who was influenced by a variety of disciplines, including boxing, yoga and wrestling. While every Pilates exercise incorporates total body strengthening, some exercises target specific muscle groups more than others. A well-rounded Pilates practice will sculpt all of your major muscle groups.

  1. Upper Body

    • Pilates exercises focused on the upper body emanate from the plank position. Begin from a table-top position and extend both legs out into a full plank. Keeping your elbows close to your ribs, bend your elbows and lower into a pushup. Straighten your arms to return to your starting position. Repeat for eight repetitions. Following your pushup, remain in your plank position for the leg pull-down. Without lifting your hips, lift your right leg as you inhale and lower back as you exhale. Repeat with your left leg and complete three repetitions on each side.

    Abdominals

    • Sculpt strong and sexy abdominal muscles with the Teaser exercise. Begin lying on your back and both legs extended toward the ceiling. Lower your legs to a 45-degree angle. Inhale as you roll your upper body up and reach your arms toward your feet. Hold the V position and exhale as you roll down, articulating your spine to your starting position. Complete three to five repetitions. Modify the exercise for less intensity with a Teaser preparation by keeping one foot on the ground.

    Legs

    • Sculpt your inner and outer thighs with Pilates exercises from the side-lying leg series. Begin lying on one side with your legs stacked and angled slightly forward at a 45-degree angle. Lift your top leg toward the ceiling and lower back to your bottom leg. Complete eight repetitions. Next, complete leg circles by lifting your top leg, and move your leg in circles as if you were tracing your foot around a dinner plate. Complete eight repetitions and then reverse your circles in the opposite direction. Roll over and complete the series on your other side.

    Butt

    • Sculpt your Pilates booty with shoulder bridges. Begin lying on your back with both knees bent and your feet flat on the floor. Press through your heels as you articulate your spine one vertebra at a time until your hips are parallel to the ceiling. Keep your knees hip-width apart as you lower 1 inch above the floor. Continue to press through your heels as you lift your hips back up. Repeat for eight repetitions. For an additional challenge, shift all of your weight onto one foot while your other leg is extended toward the ceiling. Complete five to eight repetitions before repeating on your other side.