Source: http://www.sonima.com/fitness/lower-body-pilates/
The exercises in this toning Pilates sequence are meant to strengthen your lower body. They touch on the large and small muscle groups, targeting the glutes, hamstrings, hip flexors, and inner and outer thighs. The structure of the routine support a coordination of strength, flexibility, and control. By attending to the muscles through the pelvis and legs you will create better balance and support for your entire body, while also toning your lower half.
Shoulder Bridge Sequence
This sequence strengthens the gluteal muscles and hamstrings, while opening the entire front body.
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ShareTweetPlusPinPosition feet parallel, press arms into mat, lift the hips up, then lower back down, one vertebrae at a time. Repeat eight times, lowering up and down with the breath.
ShareTweetPlusPinPress your arms evenly into the mat, lift leg to 90 degrees with the knee bent, hold for five seconds, and repeat, alternating sides four times.
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