4 Pilates Moves For Every Body

By Anonymous -
Actress Kerry Washington's Pilates instructor Nonna Gleyzer--who's also worked with Madonna and Sting--designed this workout to make the most of her clients' core and gluteus muscles. "The first two moves are great for your lower abdominals, which can be difficult to reach," says Gleyzer. Pilates exercises three and four? Butt-tastic. "They're better than squats!"

Roll-Back
Sit with your legs in front of you, knees bent. Place a Pilates ball at the base of your spine. Lean back and extend your arms out in front of you, palms facing down, and tighten your core (a). Open your arms out to the side and inhale (b); as you bring them back together, exhale. Do five to 15 reps.

Double-Leg Extension
Lie on your back and place a yoga block under your tailbone. Bend your knees toward your chest and lay your arms at your sides (a). On the inhale, extend your legs up on a diagonal (b). Exhale, bringing your knees back toward your chest. Do five to 15 reps.

Pilates Single-Leg Heel Raise
Get onto your hands and knees, with your hands directly beneath your shoulders and your knees directly under your hips. Place the Pilates ball behind your left knee and raise your knee an inch off the floor (a). Raise your left heel toward the ceiling (b). Pause, then return to start. Do five to 10 reps, then repeat with your right leg.

Pilates Single-Leg Curl

Get onto your hands and knees, with your hands directly beneath your shoulders and your knees directly under your hips. Place the Pilates ball behind your left knee and raise your left heel toward the ceiling (a). Kick the heel of your left foot toward your butt (b). Pause, then return to start. Do five to 15 reps, then repeat with your right leg.

LAST UPDATED: JULY 23, 2013   |   ILLUSTRATION BY MCKIBILLO
Women's Health Magazine

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