How to Do Hip Lifts Pilates Exercise

The Hip Lifts Pilates exercise strengthens your glutes and hamstring muscles. This exercise tones the lower body without stressing your shoulders or neck. Follow these steps to do the Hip Lifts Pilates exercise and streamline your lower body.

Difficulty: Moderately Easy

Instructions

1. Lie down on your back on the mat. Press your shoulders, neck and head firmly to the floor.

2. Place your feet on the exercise ball and bend your knees at a right angle. Lift your hips and back off of the ground so that they are in a straight line. Don't curve your body upwards or arch your back.

3. Push the ball forward by walking your feet on the ball. Extend your legs outward as far as you can while keeping your feet on the ball. Your hips should stay lifted off of the ground.

4. Walk the ball back in bending your knees as the ball rolls closer to you. Stop walking the ball back in when your legs reach a right angle.

5. Repeat this motion 6 to 10 times, depending upon your level of fitness.

Tips & Warnings

• Move your feet down the ball during each repetition. The ball will shift as you do the exercise, causing you to lose traction.
• Keep your back and buttocks level throughout the entire exercise, or you may strain your back.
• Don't perform this exercise without a doctor's permission if you have an injury to your back or neck.

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