Four Week Pilates Program For Long, Lean Legs

Copyright (c) 2011 Claudel Kuek

The mini is ruling fashion runways. Here we show you a mini workout with maxi results. This exclusive Pilates program will get your legs long, lean and sexy in just four weeks! You can do this workout at home or anywhere that you happen to find yourself.

To wear a mini, what is important is your body confidence and the look of 'length' in your legs. If you have reasonably good legs (nicely toned and evenly tanned), you can wear the mini at any age. Pilates works wonders in the lengthening process while the right accessories can give you the illusion of more 'leg'.

Working yourself 3 times a week with these moves for your legs will give you long, lean and sexy legs that you will be able to strut about in. That is not all; you will in the process also achieve a stronger, leaner, tighter body in the same 4 weeks! You will work all of you so that your abs will be flatter, your thighs firmer, and your butt more lifted.

Pilates emphasizes quality (not quantity) and each exercise needs to be executed purposefully and perfectly. With precision and control worked into your Pilates routine, you can get it right from the first set. You then move into other exercises executed with the same consistent principles of centering, control and focus. For the same amount of time you spend in the gym, with Pilates you will get more variety, work more muscles, work them all more deeply and engage your mind in the moment totally (mindless repetitions are not allowed).

Do the Pilates exercises for your long, lean-legged look as described here; three times a week for four weeks and you will achieve your dream gams in time for the holidays!

Side Kick Kneeling
(quadriceps, glutes and abdominals)

Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale, kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 12 times before switching sides.

Side Leg Drops
(abductors and glutes)

Lie on one side in a straight line with the bottom arm supporting your head up. The top arm is bent with hand placed on the mat. Keep your pelvis in a perpendicular line to the mat. Lift your top leg to hip height and flex your foot as you point your toes towards the mat in front. Imagine your big toe is touching a hot stove on the mat so you don't want to stay there long. As soon as the toe taps the mat, it lifts off the mat again with the heel of foot reaching to the ceiling. Stay stable and square in the hips as you tap and lift your toes for 25 times without stopping. Breathe normally.

Lunge (with box)
(quadriceps, hamstrings and glutes)

Stand on a small box with your feet parallel, hip-width apart, arms by your sides. Inhale to prepare. On the exhale, slide your left leg back into a lunge. Lean your spine forward on a diagonal making a straight line from your head to your left foot. Simultaneously extend your arms forward at shoulder height, balancing your weight on your right leg while keeping your abs in. Do this 8 times before switching sides.

Step Up (with box)
(quadriceps, hamstrings and glutes)

Stand in front of the same box with your right foot on top of it, your hands on your hips. Inhale to prepare. As you exhale, straighten your right knee and lift your body straight up extending your left leg behind you slightly. Inhale to lower to start. Repeat 8 times before switching sides.

Side Kick
(quadriceps, hamstrings and abdominals)

Lie on one side leaning on the elbow of the lower arm with hands behind your head. Stabilise the bottom leg on the floor and hold the top leg at hip height. Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the top leg as far forward as possible with a flexed foot. On your inhale, swing the top leg as far back as possible while pointing your foot and elongating your leg. Keep your pelvis neutral and quiet throughout as you repeat the back-and-forth swing 15 times.

Bridge (with ball)
(hamstrings, glutes and abdominals)

Lie face-up on the floor, knees bent, feet resting near the top of the ball, arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.


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Ms Claudel Kuek, CEO of award-winning PowerMoves Pilates in the Park; now in three locations of Bishan Park, Dempsey Hill and Rochester Park, Singapore. Click here to learn the full benefits of Pilates and decide if Pilates classes are what you need today.