Pilates Exercises for Slim Legs and Firm Buttocks with a Chair

Who I am
Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

Let's find out how to tone and shape legs and buttocks thanks to Pilates. For this workout we will need a chair to use as a support.

Exercises

  • quadrupedal elbows in chair support, right + left leg lengthening X4
  • right leg momentum X4
  • arch on the ground right leg X4 + raised arch X4
  • right donkey kick X4
  • circles anticlockwise X4 + circles clockwise X4
  • left leg push X4
  • arch on the ground left leg X4 + raised arch X4
  • left donkey kick X4
  • circles clockwise X4 + circles anticlockwise X4
  • right side left elbow resting on chair
  • right leg momentum X4
  • right leg push + right clam X4
  • clam dx X4
  • right leg launch + right arm + right knee X4
  • left side right elbow resting on chair
  • left leg push X4
  • left leg push + left clam X4
  • clam sx X4
  • left leg push + left arm + left knee X4
  • quadrupedal hands resting chair with outstretched arms
  • knees go up X2 + clam X4
  • donkey kick right + left X4
  • right donkey kick X4 + anti-clockwise circles X4 + clockwise circles X4
  • donkey kick right + left X4
  • left donkey kick X4 + clockwise circles X4 + counterclockwise circles X4
  • plank position with chair support hands
  • right leg push X4 + donkey kick X4
  • left leg push X4 + donkey kick X4
  • stretching back stretching right and left gluteus stretching right and left hamstring and inner thigh

Necessary material

  • Bath mats
  • Chair
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