How to Do Pilates Hip Lift Exercises

The most rewarding exercises are those that work more than one part of your body at a time. When you do Pilates hip lift exercises, it’s like getting three exercises in one – working your leg muscles, abdominal muscles and glutes.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise ball

1. Lie down on your back, arms straight at your sides, palms facing down to start to do Pilates hip lift exercises.

2. Place your ankles and calves on the exercise ball, your legs straight and together. Carefully lift your hips off the floor. To make sure your spine is straight and aligned, be careful not to thrust your hips too far forward. Keep your upper arms, upper back, neck and head on the floor.

3. On the inhale, slowly bend your knees to pull the ball in towards you until the bottoms of your feet are the only thing touching the ball.

4. On the exhale, slowly straighten your legs back out, pushing the ball away from you.

5. Repeat Steps Three and Four up to 10 times, depending on your stamina and comfort level.

Tips & Warnings

• • Keep your abdominal muscles, leg muscles and glutes engaged when you do Pilates hip lift exercises.
• • Pilates is all about control, so keep your movements steady and slow.
• • If and when the exercise ball moves around, use your feet to get it back under control.
• • Be careful not to strain your body when you do Pilates hip lift exercises. If it hurts, stop. Your body may not be ready for this Pilates exercise, or you may need to pay closer attention to the instructions.

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