As someone who is 5'4" (but acts like she is 6'!), you won't be surprised to hear that lengthening and sculpting my legs is a focus in my own daily Pilates workouts. I have a few favorite go-to exercises that really deliver.
Find yourself a mat (or soft surface like carpet or grass) and include this 15-minute workout in your routine at least three times a week.
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Tip
Keep in mind this is an advanced routine for people who are already familiar with Pilates. Listen to your body and do fewer reps as needed. If you're new to Pilates, start with these beginner exercises.
1. Side Leg Raise
- Lie on your side with your bottom arm bent and supporting your head.
- Place your other hand flat in front of your stomach. Keep your hips and shoulders toward the back edge of your mat, and angle your legs forward slightly so your feet point toward the front corner of your mat.
- Kick your top leg up to the ceiling, raising it as high as you comfortably can.
- Lower the leg down with control.
- Aim for 15 to 20 reps, then switch sides.
Tip
Lift your leg to the height that works for your body. This is about building stronger, leaner legs, not matching what someone else can do.
2. Inner-Thigh Lift
- Lying on your side, bend your top leg over the bottom one, foot flat.
- Wrap your top arm in and around your ankle, opening up the knee.
- Flex your bottom foot and lift your bottom leg up as high as possible, then lower the leg back down.
- Aim for 15 to 20 reps, then switch sides.
Tip
Visualize the inner-thigh muscle doing all the work here. Engage your abs to keep your hips stable and stacked one on top of the other.
3. Dual Leg Lift
- Lie on your side with your head resting on your bottom arm and your top hand flat in front of your stomach. Press your heels tightly together.
- Lift both heels together up toward the ceiling, hold for a second, then lower your heels back down. Keep your inner thighs glued together and actively working.
- Aim for 15 to 20 reps on each side.
4. Grasshopper
- Lie flat on your stomach with your elbows bent and hands stacked palm-over-palm like a pillow under your forehead.
- Separate your knees as wide as the mat and bring your toes together.
- Lift your thighs off the mat and extend your legs out toward the corners of the mat. Keep your thighs off the mat and your glutes engaged.
- Bend your knees back in, bringing your toes together.
- Aim for 15 to 20 reps.
Tip
To make this move a little easier, rest your knees on the mat between reps.
5. Swimming
- Lie flat on your stomach with your arms and legs extended.
- Lift your chest and hover your arms and legs a few inches above the mat while engaging your core.
- Lift your right arm and left leg higher.
- Lower your right arm and left leg as you simultaneously raise your left arm and right leg.
- Alternate arms and legs up and down for 30 seconds.
Tip
To modify, keep your chest and head on the mat. You can also lift only your arms or only your legs.
6. Bridge
- Lie flat on your back with your knees bent and feet flat on the mat. Your arms are long by your sides.
- Press through your heels as you roll your hips up toward the ceiling, keeping your hips square and even. Push through your palms and heels as you hold for a second at the top.
- Slow lower, starting from the top of your spine and rolling down one vertebra at a time.
- Lower and lift the hips 10 to 20 times depending on your fitness level.
7. Flying Scissor
- Lying on your back, bring your knees in toward your chest and lift your hips up, placing your hands on the small of your back to prop yourself up.
- Extend both legs up toward the ceiling.
- Scissor split your legs in the air, alternating legs slowly and with control. Think about squeezing and activating your glutes.
- Aim for 10 reps.
Tip
This is an advanced exercise that may not be suitable for beginners. Keep in mind the more you engage your abs, the more help you’ll get with the balance required in this position.