How to Do Pilates Standing Squats With Alternate Leg Lift

This exercise tones all of the muscles in the legs. It is a simple exercise to do but when done with control and awareness it provides a great workout for the core muscles and the entire lower body. It can be made more challenging by incorporating small weighted Pilates balls, which will both work to tone the shoulders and will also make the exercise more aerobic.

Instructions

1. Stand up straight with the feet about hip width apart and the toes pointing forward. Tighten the abdominal and buttocks muscles. Stretch the arms out to the side, shoulder height with the palms facing down.

2. Bend the knees and come into a squat. Stick the hips back as if you are about to sit in a chair.

3. Press your heels into the floor, stand back up and lift your right leg up. The toes should be facing forward. Do not turn the leg out or in.

4. Lower the right leg slowly and with control so that the toes touch first and the heel last. Make sure you do not just drop the leg back down.

5. Squat down again and this time, lift the left leg as you stand back up.

6. Go back and forth for 8 to 12 repetitions.

7. To make this exercise more challenging, hold a weighted Pilates ball in your hand. As you lift the right leg, lift your right arm up to shoulder height, palm facing down as you hold the ball. Squat and lower both arms down. Pass the ball to your left hand. As you stand up and lift the left leg, lift your left arm up shoulder height.

Tips & Warnings

• Remember the key to Pilates is to do all movements slowly and with awareness. Make sure you do not just drop the leg back onto the floor, but rather control the leg as you lower and lift it.

• Use proper form. To protect your back and hips, keep the abdominal and buttocks muscles contracted and do not tip the body sideways in order to lift your leg.