Engaging in a brief eight-minute Pilates session can effectively tone and fortify your hips and buttocks, asserts the fitness trainer.
pump up your legs and glutes without the stress of heavy weights? Try out this easy-peasy 8-minute Pilates legs workout! Perfect for beginners, this low-impact routine targets hips, glutes, and thighs without all the squatting nonsense.
Pilates guru, Lilly Sabri, has tailored this workout for many levels. Check out the video below to give it a shot. This session features basic moves that strengthen your hips such as leg lifts, clamshell, and leg extensions - all from a side-lying position to target those glutes.
How to nail the 8-minute Pilates legs workout:
- This quickie session includes the best beginner hip-strengthening moves with helpful modifications provided for novices, intermediate folks, and advanced Pilates peeps.
- Do each move for a full minute before switching to the next one. Remember, Pilates is all about controlled, unhurried movements so focus on your form, not speed.
But is eight minutes of Pilates enough?
"Abso-frickin-lutely!" says Charlie Hollinshead, founder of Blanc Space Studios. "Sure, you'll feel some of the benefits even from a brief Pilates session, especially if you're focusing on specific areas like your hips."
Tiny sessions like these can invigorate your muscles, enhance your posture, and improve flexibility. Hollinshead suggests squeeze-banging a 10-minute Pilates burst on those work-from-home days to stay on-point.
Although 8 minutes of Pilates may be sufficient, it depends on your fitness level and overall goals. According to the Physical Activity Guidelines for Americans, adults should shoot for 150 minutes of physical activity weekly, including two days of muscle-strengthening activities.
For newbies, Hollinshead recommends diving into two or three Pilates sessions per week. This gradual approach helps build strength, flexibility, and proper techniques without overworking your bod. Regular practice fosters a solid foundation and enhances body awareness for better results in the long run. As you get comfier with it, you can ramp up the frequency.
Want to integrate some more hip-strengthening Pilates moves into your routine? Give these bad boys a go:
Best beginner Pilates moves for hip strengthening:
1. Leg Circles
- Start on your side with straight legs and flexed feet. Lift the top leg and draw small circles with your toes, alternating between clockwise and counter-clockwise.
2. Side Kicks (for newbies)
- Get into a side-lying position with straight legs and feet flexed. Balanced on your forearm, lift the top leg about 6 inches from the mat while keeping it straight. Lower it back down without touching the floor before repeating.
3. Donkey Kick (modified)
- Begin in a tabletop position. Inhale while pulling one heel towards your butt. Exhale and lift the bent leg a few inches from the mat, focusing on squeezing the back of your leg.
4. Clamshell
- Position yourself on your side with knees bent and feet touching. Lift your top knee up while keeping feet together. Lower it back down without letting the knees tap.
5. Hip Bridges
- Lie on your back with knees bent and feet flat. Slowly lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly.
Incorporating those moves into your 8-minute workout:
- Warm-Up (1 minute): Marching in place or gentle leg swings.
- Leg Circles (1 minute per side): Begin with small circles and gradually increase size.
- Side Kicks (1.5 minutes per side): Focus on slow, controlled movements.
- Donkey Kick (modified) (1 minute per side): Keep your core engaged and concentrate on the back of your legs.
- Clamshell (1 minute per side): Celebrate the movement from your hips.
- Hip Bridges (1 minute): Squeeze your glutes and core with every lift.
- Cool Down (1 minute): Stretch those legs and hips to relax the muscles.
- Incorporate Pilates into your health-and-wellness routine with the 8-minute legs workout, designed for beginners and offering modifications for different levels.
- This workout, guided by Pilates guru Lilly Sabri, features moves like leg lifts, clamshell, and leg extensions, which target and strengthen the hips, glutes, and thighs without excess strain.
- To optimize results, follow the workout's structure, spending a full minute on each move, and emphasizing controlled movements over speed.
- For those with limited time, a brief 8-minute Pilates session can still bring noticeable improvements, including muscle invigoration, enhanced posture, and increased flexibility.
- Integrate additional Pilates moves, like leg circles, side kicks, donkey kicks (modified), clamshell, and hip bridges, into your 8-minute workout for a more comprehensive hip-strengthening routine that promotes flexibility, fitness, and overall health-and-wellness.
