Pilates Leg Exercises

Not all people are fans of the gym, workout with unknown people is not every person’s cup of tea. Now we have two options either yoga or Pilates if you don’t have any gym equipment at home. Pilates Leg Exercises are the easiest way to get Toned and slimmer legs. Pilates leg workout is a favorite of many people to get slim and lean legs. The best way to get strong, lean legs at home is Pilates.

Pilates is better than yoga. Yoga improves the flexibility of the body whereas Pilates boost muscle strength and relax tense joints and muscles. Pilates Leg Exercises benefits more than leg stretching poses in yoga.

Normally if you search for leg workout you probably will find exercises with heavy weights and lots of squats. But that isn’t the only way to get your leg muscles pumped. You’ll need 20 minutes and just a mat and there no need for a reformer or any other equipment and the best part is that you can do with any ones help at home. We have listed down the best Pilates Leg Exercises for toned legs.

How many calories you will burn during Pilates leg workout?

Pilates is not a huge calorie burner, but it’s still better than yoga. You are expected to burn 5-8 calories per minute which means you will burn 100-160 calories with 20 minutes workout.


It is the perfect amount of calories to burn if you don’t want to lose weight and get toned legs at the same time.

Pilates Leg exercises

Time: 20 minutes

Equipment: Bodyweight, Mat

Directions: Move from one exercise to the next, without rest. Once you’ve completed all exercises, repeat the entire series.

Tip: Don’t overdo your legs, it’s best to practice with the correct posture.

Side Leg Raises

Pilates leg workout
Image Credit – People photo created by freepik – www.freepik.com
  1. Lie on your right side on the mat.
  2. Keep your shoulders, hips, knees, and ankles in one straight line.
  3. The bottom arm should support your head and the other hand is placed in front of your abs.
  4. Engage your abs Flex your foot, and lift your top leg towards the ceiling.
  5. Raising it as high as you can and back your leg with control.
  6. Inhale when you raise your leg and exhale as you lower your leg
  7. That’s one rep, perform 20 reps.
  8. Switch sides and repeat with similar position.

Tip: Lift your leg to the height that is comfortable for your body.

Dual Leg Lifts

  1. Lie on your side with your head resting on your bottom arm and the other hand in front of your abs.
  2. Get comfortable and press your heals tightly together.
  3. Lift both your heals together in the air towards the ceiling.
  4. While lifting, don’t separate them and make them glutes together.
  5. Exhale when lowering your legs.
  6. Perform 20 reps, and Switch sides.

Tip: Inner thighs should be glued together during this exercise.


Pilates Leg Workout
Image Credit – Woman photo created by senivpetro – www.freepik.com
  1. Lie flat on the back and lift your hips by placing your hands on your back to lift yourself.
  2. Extend both legs up toward the ceiling and don’t bend knees, keep them straight.
  3. With a neutral spine, Scissor split your legs in the air.
  4. Maintain control and squeeze glutes when practicing.
  5. Count to 20 to complete one set.

Tip: Neural spine benefit in maintaining position and keep your legs straight ( Don’t Bend knees)

Pilates Standing Leg Workout

Double Leg Lift

Pilates Leg Exercises
Image Credit – Woman photo created by senivpetro – www.freepik.com
  1. Lie on yoga mat with flat back and extended legs.
  2. Press your heels together and place your hands behind your head.
  3. Glued your legs together and keep legs straight.
  4. Don’t bend knees and lift your legs to the ceiling.
  5. Engage your abdominals, core, and inhale while lowering your legs.
  6. That’s one rep, perform 20 reps.

Tip: If this exercise feels too easy, you can lift your upper body simultaneously when lifting your legs.


  1. Lie on the yoga mat with a neutral spine.
  2. Lift your lower body towards the ceiling by pacing your hands in your back.
  3. Your body should be as vertical to the mat.
  4. Scissor split your legs in the air with your back straight.
  5. Bend your knees and start bicycling in the air.
  6. Count to 20 to complete one set.

Tip: Similar to Scissors exercise, the difference is that in this you can bend your knees while exercising. Don’t practice if you are experiencing knee pain.

Hip Twist

  1. Seared on the mat, with your hands placed behind your back.
  2. Extend your legs Press your heal together to lift in the air.
  3. Bring them close to the chest and make it a circle without bending your knees.
  4. From the right to your left roll your legs and don’t separate them.
  5. Count to 20 and reverse the circle from left to right.
  6. Again count to 20 and that’s one rep.

Tip: Great glute activation exercise and hip strengthening exercise.

Single Straight Leg Stretch

Pilates Leg Exercises
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  1. Lie flat on your back on the yoga mat.
  2. Keep your legs straight and don’t bend knees.
  3. Curl the head and shoulders off the Mat and Bring one leg without bending the knee.
  4. Hold the ankle with both your hands and keep your abdominals engaged and lower the leg.
  5. Switch legs and repeat 10 times.

Tip: If difficult to practice you left you another knee (see image).

Pilates Standing Leg Workout

Standing Pilates Footwork Parallel

Pilates Standing Leg Workout
Image Credit – People photo created by Racool_studio – www.freepik.com
  1. Stand straight and place both your hands on the wall.
  2. Don’t join your feet while practicing this exercise.
  3. Begin exercise by bending your knees as if your sit bones are going to go straight to your heels.
  4. Lift your heels slightly and press into the balls of your feet to straighten your legs.
  5. Lower your heels to the floor without sinking your body.
  6. That’s one rep, perform 20 reps.

Tip: Best pilate leg exercises for calves quads, inner thighs, hamstrings, and glutes.

Standing Pilate Lunges

Pilates Standing Leg Workout
Image Credit – People photo created by diana.grytsku – www.freepik.com
  1. Stand straight, shoulders width apart and feet together.
  2. Take a step forward with your left knee.
  3. Lower your hips toward the floor by bending both knees.
  4. The back knee shouldn’t touch the ground and right is to a 90-degree angle with the ground.
  5. When feeling the tension in the glutes get back to the original position
  6. For intense you can use a barbell, dumbbell, or kettlebell.
  7. Switch legs and repeat 10 times.

Tip: Great glute activation exercise and strengthen your Quads.

Kneeling Side Kicks

  1. Start on your knees and then lean over to your right side and place your hand on the ground.
  2. Your left knee should be in line with your left foot.
  3. The right hip is to placed directly over your right knee and place your left hand behind your head.
  4. Kick forward with your left leg forward and back and then bring it back.
  5. That’s one rep, perform 10 reps then switch legs.

Tip: It is a great leg exercise to target the Abdominals, all thigh muscles—especially the inner thigh.

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