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5 Pilates exercises to tone your hips and thighs

As well as practicing these 5 exercises, try to eat 5 healthy and balanced small meals a day, and drink plenty of water. You will  start to see results in 1 or 2 weeks. As fat has a tendency to build up around the waist, the hips and thighs, especially in women, here are 5 Pilates exercises to help you rapidly lose it in a 100% natural way!

Stretch your legs up towards the ceiling

Lie on your back, and place your hands behind your knees to hold your legs up straight, keeping your feet pointed towards the ceiling. 

Raise your two legs high in the air, until they are totally stretched out, contracting your abs without curving your back.

Balance yourself like this for 15 to 30 seconds, or less depending on your abilities. Always go at your own pace. 

Pilates -Photo LunaMarina via iStock
Pilates -Photo LunaMarina via iStock

Scissor exercise

Lie on your back and raise one of your legs in the air, keeping the other on the ground, straight out. Raise your top leg as high as possible without your back leaving the ground. Repeat this movement 10 times and change legs.

Ciseaux 6 Photo loco75 via iStock
Photo loco75 via iStock

Lateral kicks

Lie on your side, your elbow bent to keep your back straight, and your legs straight out, one on top of the another. Stretch one of your legs completely out in front of you, at a right angle to your body if possible, and bring it back to its original position. Repeat this movement 10 times and change legs to repeat the series. Place your legs slightly in front of your hips to keep your balance, and avoid moving your hips or back.

The mermaid

This exercise is great for toning the waist. Sit on the floor with your legs bent and tucked to the left. Keep your back straight and contract your abs. Lie your left arm across your legs, and as you breathe in, stretch your right arm to form an arch over your head, leaning your torso gently to the left, bending from your waist. Try to hold this position for a few seconds, and repeat it 5 times before going back to your initial position. Next, change sides by tucking your legs under you towards the right side, stretching the left arm to the maximum above your head (leaning towards the right hand side), holding the position for a few seconds and repeating 5 times.

The ball

This exercise helps tone the bum, waist and thighs. Lie on your back, stretching your body out completely. Bend your legs and place your arms by your sides. Place a ball between your knees and hold it tight. Breathe in and out deeply. Try to keep the ball between your knees as you straighten out your legs.

Breathe out slowly and bring your legs back down to the floor to relax, before starting again, and holding the position without moving for 20 seconds to a minute. Breathe in and out slowly. 

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