Workout 2: Lower Body Basics | Mat Pilates Playbook

Workout 2 · Foundation

Lower Body Basics

✦ Weeks 1-2: Foundation ⏱ 20 min All levels
Program progressWorkout 2 of 6

Today’s session: 5 moves

Illustration of Clamshell Pilates exercise, Pink Pilates Club

Clamshell

1 set · 10 each side

Lie on your side with knees bent at 45 degrees, hips stacked, and feet together. Rest your head on your bottom arm. On your exhale, open the top knee toward the ceiling like a book opening, keeping your feet together and your pelvis completely still. Inhale to lower the knee back down with control. Complete all reps on one side before switching. Breath: Exhale to open. Inhale to close. Focus on the squeeze in your outer hip, not how high the knee lifts.

Illustration of Side-Lying Leg Lifts Pilates exercise, Pink Pilates Club

Side-Lying Leg Lifts

1 set · 10 each side

Lie on your side with your body in a straight line, bottom knee slightly bent for stability. Flex the top foot and on your exhale, lift the top leg toward the ceiling, leading with the heel. The lift does not need to be high. Control the lowering phase on your inhale. Keep your torso completely still throughout. Breath: Exhale to lift. Inhale to lower. Precision over height, always.

Illustration of Squat Pilates exercise, Pink Pilates Club

Squat

1 set · 10 reps

Stand with feet shoulder-width apart, toes turned slightly outward. Inhale as you sit your hips back and down, as if reaching for an invisible chair behind you. Keep your chest lifted and knees tracking over your toes. Go as low as comfortable while keeping your heels on the floor. Exhale to press through your heels and stand tall. Breath: Inhale to lower. Exhale to rise. Keep your core engaged and your weight in your heels.

Illustration of Glute Bridge Pilates exercise, Pink Pilates Club

Glute Bridge

1 set · 10 reps

Return to your back with knees bent, feet flat. Exhale to lift the hips, pressing evenly through both feet. Hold at the top for a breath, feeling both glutes engage equally. Lower with control, rolling through each vertebra. If one side feels weaker, that is normal. Keep working evenly. Breath: Exhale to lift. Inhale at the top. Exhale to lower. Steady and controlled.

Illustration of Figure Four Stretch Pilates exercise, Pink Pilates Club

Figure Four Stretch

1 set · 30 seconds each side

Lie on your back and cross your right ankle over your left knee, creating a figure four shape. Keep the right foot flexed to protect the knee. Gently draw the left leg toward your chest until you feel a deep stretch in the right glute. Keep your head and shoulders relaxed on the mat. Breathe into the stretch for 30 seconds, then switch sides. Breath: Breathe slowly and deeply. Let each exhale soften you a little further into the stretch. No forcing.

✨

Pink Pilates Tip

Your lower body is home to the largest muscles in your body. When you strengthen them, everything changes: your posture, your confidence, your energy. Two sessions done this week. You are building something real.

00:00 0 of 5 done