Move 1: Pilates Leg Press

I'm excited to kick off today's tutorial with the first move of the 7 Day Thigh Challenge: Pilates Leg Press.

To do this move, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the mat and extend your right leg straight up. Then, press your left foot into the mat as you lower and lift your hips. Repeat on the other side.

This exercise targets your inner thighs, glutes, and hamstrings. It's a great way to sculpt and tone your legs.

Remember to engage your core and maintain proper form throughout the exercise.

Demonstration of Pilates Leg Press

Proper form for Pilates Leg Press

Move 2: Side Lying Leg Lifts

Next up is Side Lying Leg Lifts, a fantastic exercise to target your outer thighs.

Start by lying on your side with your legs straight. Lift your top leg up and down, keeping it straight throughout the movement. Make sure to keep your core engaged and your hips stable.

This move works your outer thighs, glutes, and hip abductors. It's perfect for toning and strengthening those areas.

Remember to breathe deeply and focus on the mind-muscle connection during this exercise.

Demonstration of Side Lying Leg Lifts

Proper form for Side Lying Leg Lifts

Move 3: Inner Thigh Lifts

Now let's target our inner thighs with Inner Thigh Lifts. This exercise will help you achieve toned and sculpted inner thighs.

Lie on your back with your knees bent and feet flat on the ground. Place a small exercise ball or pillow between your knees. Squeeze the ball and lift your hips off the mat. Then, lower your hips down without releasing the squeeze. Repeat this movement.

Inner Thigh Lifts engage your inner thigh muscles, glutes, and core. It's a powerful exercise for strengthening and defining your inner thighs.

Focus on maintaining control and stability throughout the exercise.

Demonstration of Inner Thigh Lifts

Proper form for Inner Thigh Lifts

Move 4: Lunges

Lunges are a classic lower body exercise that targets your thighs, glutes, and calves.

Start by standing tall with your feet hip-width apart. Take a step forward with your right leg and lower your body into a lunge position. Make sure your front knee is directly above your ankle and your back knee is hovering slightly above the ground. Push through your front heel to return to the starting position. Repeat on the other side.

While performing lunges, focus on maintaining proper form and balance. You can also add weights for an extra challenge.

Lunges are an effective exercise for strengthening and shaping your thighs and lower body.

Demonstration of Lunges

Proper form for Lunges

Move 5: Pilates Scissor

Our final move is the Pilates Scissor, a dynamic exercise that targets your thighs, abs, and lower back.

Lie on your back with your legs extended. Lift your head, neck, and shoulders off the mat and engage your core. Lift your right leg towards the ceiling and lower your left leg towards the mat. Switch legs in a scissor-like motion, keeping your core engaged throughout.

Pilates Scissor is a challenging exercise that helps to tone and strengthen your thighs while improving core stability.

Remember to keep your movements controlled and maintain proper form.

Demonstration of Pilates Scissor

Proper form for Pilates Scissor