10-Min Lower Body Pilates Workout

Lately, I’ve been adding Pilates to my workouts.

I love how it makes me feel. More flexible and soft.

I want to share with you today a short, but powerful set of movements to help you tone and shape your legs and booty (and core!)

I suggest you add this 10-Min Lower Body Pilates Workout to your routine, specially when you want to take a break from strength training or if you wish to start feeling more active, gradually.

Let’s do this!

10-Min Lower Body Pilates Workout

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Moving front and diagonal lunges

1. Start in a lunge position on the mat.
2. While keeping your core tight, lift your front foot and go deep on the lunge to the front.
3. Then, lift your front foot and go deep on the lunge diagonally
4. Repeat in a controlled motion.

Two-way Donkey kicks + Fire hydrants

1. Get down on your hands and knees.
2. Kick back with one leg, keeping the knee bent, and squeezing the glutes. Return to the original position.
3. Kick diagonally with the same leg, keeping the knee bent, and squeezing the glutes. Return to the original position.
4. Now, raise your knee up and outwards. Return to the original position.
5. Repeat in a controlled motion.

Lying front and parallel kicks

1. Lay on your right hip with your knees together and your right elbow directly below your right shoulder.
2. Engage your core and extend your left leg to the front of your body and then in a parallel manner.
3. Return to the original position and repeat in a controlled motion.

Pilates leg presses

1. Lay on your right hip with your knees together and your right elbow directly below your right shoulder.
2. Engage your core and extend your left leg in a parallel manner, imitating the motion of a leg press.
3. Using a strong mind-muscle connection, repeat in a controlled motion.

Side leg circles

1. Lay on your right hip with your knees together and your right elbow directly below your right shoulder.
2. Engage your core and glutes and extend your left leg in a parallel manner.
3. From this position, do controlled circles with your extended leg.
4. Repeat for 40 seconds to 1 minute.

Vatas do 3 sets x 10 reps each movement / leg.

Pittas do 4 sets x 10 reps each movement / leg.

Kaphas do 5 sets x 12 reps each movement / leg.

To learn more about how to move for your body type, check these fitness guides:

Vata Dosha Workout Tips

Pitta Dosha Workout Tips

Kapha Dosha Workout Tips