Low-impact workouts are a great way to burn fat for all fitness levels. Pilates exercises such as sideline series are excellent for strengthening and toning your hips, thighs, and glute muscles.
Whether you are new to working out, or you deadlift 210% of your body weight twice a week, your body will thank you for having days where you can be gentle on your joints.
But be warned – just because it’s low-impact doesn’t mean it’s low intensity! It’s a great way to get in a heart-pumping workout without worrying too much about injuries.
Below are five low-impact exercises that will slim your hips and tone your glutes. They’re also perfect for any day you feel too overwhelmed to get your brain in “workout” mode but still want to get those workout times in.
- Leg Lifts
Exhale and slowly lift your top leg, while keeping your waistline lengthened. Use your free hand either on your hip or on the floor in front of you for additional support. Look straight in front of you instead of looking at the leg.
Hold the leg at the top for 5 seconds and slowly lower your leg down to the ground. Remember to keep your core muscles engaged and spine long to avoid caving forward as you lift your leg.
Do 1-3 sets. 15 reps on one side and repeat on the other side.
- Bend In and Out
Lie on your side. Keep your free hand either on your hip or on the floor in front of you.
Inhale, bend your top leg towards your chest and exhale as you bring the leg back and straighten it.
Do 1-3 sets. Do 15 reps on one side and repeat on the other.
- Clams
Lie on your side with bent knees. Bring your heels together and rotate them to the ceiling. Exhale as you squeeze your glute and lift your top thigh up. Pause for a moment and slowly lower until your knees touch together.
Do 1-3 sets of 8-15 repetitions on one side and repeat on the other.
- Internal and External Rotation
Lie on your side with bent knees and exhale as you rotate your top knee down towards your bottom knee for a couple of seconds and slowly return to starting position.
Do 1-3 sets of 8-15 repetitions on one side and repeat on the other.
- Forward and Back
Lie on your side, brace your core and exhale slowly bring the top leg forward. Hold at the end for a couple of seconds and return back to the starting position.
Do 1-3 sets of 8-15 repetitions on one side and repeat on the other.
Remember not to overdo it on the reps and you can add a booty band to make these exercises more challenging. Listen to your body and respect your form. Your hips will increase its flexibility and strength as you continue doing these exercises.
Here’s another pro-tip for you: You can’t out-train a crappy diet!!!
Make sure to cut out processed foods, use portion control, and focus on eating nutrients.
I do not count calories and I have been able to lean up by using meal plans, portion control, and limiting my alcohol intake.
You can shop for my meal plans and fitness props here: https://jgpilates.co/
Let me know if you love these exercise requests!
