How to Do Hip Lifts Pilates Exercises

Practicing the Pilates hip lift exercise will strengthen your legs, glutes and your abdominal muscles. Follow these steps to learn how to correctly perform Pilates hip lift exercises so that you can firm up those problem areas and feel great.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise ball

1. Lie flat on the floor with your shoulders and back pressed firmly into the ground and your arms down at your sides. You may want to lie on a Pilates mat or on your carpet to be more comfortable.

2. Place your ankles on top of the exercise ball with your legs straight out and slowly lift your hips until your hips and legs are aligned.

3. Begin to bend your knees and slowly pull the exercise ball in toward your body, keeping your hips raised, your abs tightened and your feet on the ball. Inhale while you're pulling the ball in toward you.

4. Exhale and slowly push the ball back out. Make sure to straighten your legs again and reach your initial position with your hips raised off the ground and your ankles resting on top of the ball.

5. Repeat this exercise at least 10 times, inhaling while rolling the ball in toward you, and exhaling each time you push the ball back out again.

Tips & Warnings

• When performing the Pilates hip lift exercise, it is important to move slowly and to use leg and abdominal strength to control your movements. If the ball moves around while you're pulling it in or pushing it out, adjust your feet to continue the movement.

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