Pilates is great for the entire body. Many pilates exercises target the gloots (our rear-ends) and our thigh (inner and outer). For me the best thing about Pilates is there's no stress to any part of your body, like high impact aerobis, or running, etc.
So many exercises help tone our butts and our thighs:
Pilates - its benefits
What is Pilates? An innovative system of mind-body exercise evolved from the principles of Joseph Pilates.
Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.
It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.
Professional dancers have known the benefits of Pilates for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.
A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates, Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you
http://www.pilates.com/BBAPP/V/about/pilates-benefits.html
Here are the routine or basic exercises in pilates:
100 Beats
Stabilize the pelvis, increase circulation, strengthen abs
Roll-up
Articulate Spine
Leg Circles
Enhance movement in hip joints, isolate adductor muscle, stable pelvis
Rolling like a Ball
Stretch and mobilize the spine, use the abs
Single-Leg Stretch
Increase movement of hips and knees, strengthen abs.
Spine Stretch
Stretch spine and hamstrings
Saw
Improve rotation, stable hips
Swan
Extend the spine and strengthen back muscles, but don't let them do all the work!
Side Kicks
Loosen hip extensors, strengthen the stabilizing muscles of the torso
Inner Thigh
Lengthen and strengthen inner thigh muscles
Seal
Stretch spine, improve balance and control
Here's a pilates exercise that really targets our inner thighs and after about 20 reps for each thigh you will feel the burn:
- Set Up
- Lie on your side in one long line. Move your legs a few inches ahead of you so that you are in a banana shape.
- Lift your ribs and prop your head up on your hand. Be sure that you keep your back and neck in good alignment. *Beginners and those with neck issues will want to lay their heads down on an outstretched arm.
- Bring the foot of your top leg up to rest in front of your hips.
- Thread your top hand behind the calf and grasp the outside of your ankle. This part can be modified so that the foot rests in front of your thigh, and the top hand is flat on the floor in front of your chest for more stability.
- Inhale: Keeping the bottom leg straight, reach it so long that it raises up off the floor. Use your inner thigh.
- Exhale: Maintain that sense of length as you lower the leg back down.
- Repeat: Do 5 - 8 sets on each side.
http://pilates.about.com/od/pilatesmat/ht/ThighLift.htm
Here's a website that lists the top ten but exercises including squats, lunges, hip extensions, hiking, biking, etc.
http://exercise.about.com/od/butthipsthighs/tp/butt.htm
Now back to some pilates exercises for the things.
SIDE KICKS FRONT
1. Lay with your legs forward at a 45° angle to your body. Rest your left hand on your head, with your right resting on the mat, close to the body. Keep your forearm pressed against the torso and the palm flat on the mat. Elevate your top leg just in line with your hip, then rotate the leg into Pilates stance.
2. Inhale and swing the upper leg forward for a double pulse. Keep the chest high and shoulders and hips stacked one atop the other. Keep the top leg directly in line with the hip and parallel to the floor. Now exhale and swing the leg back, stretching the front of the hip. Firm the rear end, paying special attention to the crease where the back of the leg meets the buttocks. Repeat 5-10 times. To finish, rest the top leg on the bottom leg.
SWIMMING, another pilates exercise targets the back, abs and butt
1. Lie face down, outstreched on the mat. Even in this position you should be actively lifting your abdominals. Squeeze the backs of the legs together and reach your arms out on the mat. Lift your head and then your right arm and left leg. The thigh muscles tighten to stretch the legs. Stretch out long and thin, lengthening your lower back. Breathe naturally throughout.
2. Without shifting your body weight, flutter the arms and legs in a swimming motion for 10-20 counts. Reutrn to the starting position to finish. To strech your lower back, sit back on your heels in child's pose.
