Chair pose is a superb squat that sculpts the pelvis, thighs, and buttocks. Start standing having your legs together, then bend your knee joints and sit way back in to an imaginary seat. Raise your hands up alongside your ears and press your palms together. Feeling your legs totally engaged and supporting you in the pose. Hold eight to ten breaths for optimum results and repeat 3-5 times.
Standing in the front of the mat, raise your left leg up in the air as your hinge your torso forwards. Lower your right hand towards the floor, and raise your left hand up to a twist. Keep the hips completely level, engage the thighs, and twist from your core as well as hips. Hold 5 to 8 breaths for each side.
I love this position for firming the area where the rear and top of upper thighs meet. Get started sitting with your legs directly out in front of you and the hands ten inches behind you with the fingers facing ahead. Push firmly in to your hands and feet and raise your body up. Engage your hamstrings and whole back body. Hold for eight to ten breaths and perform 2 more times.
LEARN ABOUT PILATES SAN DIEGO
This Pilates move tones your entire buttocks area plus the hamstrings and lower back. Lay face down with your forehead on the hands. Bend the knees and bring the heels together and move your toes out. Push your heels up to the ceiling plus raise your knees off of the floor while pinching your heels together. Lower downward and then repeat for twenty reps.
The clam is ideal for toning the gluteus minimus as well as rounding-out the behind. You can perform these any time, even when watching television! Lay on your side having your knees stacked then open and close your top leg (while maintaining the toes altogether) twenty times. Really focus on squeezing the outer thigh, hips, and rear. Switch and do the opposite side.