How to Do Single Leg Lift Pilates Exercises

Pilates, an exercise program developed by Joseph Pilates as a rehabilitation technique, is growing in popularity worldwide. It is designed to stretch, balance and strengthen your body. Done properly, it yields numerous health benefits including increased lung capacity and circulation. The single leg lift exercise, performed on an exercise ball, is a great way to strengthen your abdominal and leg muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pilates mat
• Exercise ball

1. Lie on your back on your exercise mat. Rest your heels on the top of the exercise ball.

2. Press your upper body into the mat. Shoulders should be down away from the ears and pulled slightly back.

3. Position your arms in a 45-degree angle away from your body with palms facing down.

4. Tilt your hips slightly forward. Your pubic bone should be in line with your hipbones.

5. Lift your lower body off the mat with your abdominal muscles. Your upper body should remain flat on the mat and be relaxed. There should be no pressure on your neck.

6. Stabilize your left leg on the center of your exercise ball with the heel on the ball and toes pointed.

7. Inhale and pull your right knee in towards your chest. The leg should be at a 45-degree angle.

8. Extend your right leg towards the ceiling.

9. Exhale as you straighten your right leg and lower it back down to the exercise ball. The movement should be controlled and make sure you are using your abs and not your lower back to control the movement.

10. Repeat this exercise 7 times on the right leg.

11. Lower back to the floor and then repeat this process with the left leg.

Tips & Warnings

• Listen to your body. If you are doing something and it hurts, stop.
• Consult your doctor before starting an exercise program.

Who Can Help:

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Resources

• Get everything you need in one spot at this Pilates website.