<\/p>\n \u201cLower body strength is one of the greatest predictors of healthy aging and independence,\u201d she tells Fit&Well. \u201cYour youth is in your legs.<\/p>\n Latest Videos From \u201cStrong legs and hips allow us to climb stairs, get up from a chair, carry light and heavy items, maintain balance, and reduce the risk of falls.<\/p>\n \u201cThe stronger your lower body, the more freedom and confidence you’ll have for years to come.\u201d<\/p>\n You may like<\/p>\n Schloessman says that age-related muscle loss (sarcopenia) speeds up when we don\u2019t actively train.<\/p>\n \u201cBuilding strength isn\u2019t just about looking fit; it\u2019s about being stronger and preserving the ability to live life on your own terms,\u201d she says.<\/p>\n Schloessman thinks that Pilates offers a unique way to develop lower-body strength, with a little extra benefit that most traditional workouts miss.<\/p>\n \u201cRather than just adding resistance, Pilates emphasizes precision, control, proper alignment, and full range of motion,\u201d she explains.<\/p>\n \u201cDuring Pilates exercises, the legs work together with the core, glutes, hips and ankles, so you\u2019re doing more than building muscle; you\u2019re strengthening the hip, knee and ankle joints as well.\u201d<\/p>\n What to read next<\/p>\n I asked Schloessman to share her three favorite Pilates exercises to strengthen the lower body.<\/p>\n You\u2019ll need a mat, a weight and a slider (or a towel) to give it a go.<\/p>\n 1. Bridge<\/p>\n Sets: 2-3 Reps: 10-15 Rest: 30sec<\/p>\n How to do it:<\/p>\n Lie on your back with your knees bent, feet flat on the floor and hip-width apart.Engage your core<\/a> and push through your heels to lift your hips until your shoulders, hips and knees form a straight line.Inhale and squeeze your glutes at the top of the movement.Exhale and slowly lower back to the starting position.<\/p>\n Primary muscles worked: glutes<\/a>, hamstrings<\/a>, core <\/a>and pelvic floor<\/a>.<\/p>\n \u201cIf I could only choose one exercise for beginners, bridge would be at the top of my list,\u201d says Schloessman.<\/p>\n \u201cIt strengthens the glutes, hamstrings and core while improving hip mobility and spinal stability. It’s one of the few exercises that even people with knee issues can do comfortably.\u201d<\/p>\n 2. Goblet squat<\/p>\n Sets: 2-3 Reps: 10-15 Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand with feet about shoulder-width apart, holding a dumbbell or kettlebell close to your chest with both hands.Brace your core and keep your chest lifted as you sit your hips back and bend your knees, as if you’re lowering yourself into a chair. Lower until your thighs are parallel to the floor, or as far as your mobility allows.Press through your heels to return to standing.<\/p>\n Primary muscles worked: quadriceps<\/a>, glutes, hamstrings, core and upper back.<\/p>\n \u201cThis exercise teaches proper squat mechanics while building strength through the ankles, knees, hips and core all at once,\u201d says Schloessman.<\/p>\n \u201cWhat I love about it specifically is that holding the weight in front naturally encourages better posture, a more upright torso and great core engagement.<\/p>\n \u201cWith this one, you\u2019re reinforcing good movement patterns while you build strength. It\u2019s beginner-friendly but challenging enough to keep progressing for years.\u201d<\/p>\n 3. Side lunge with sliders<\/p>\n Sets: 2-3 Reps: 10-12 each side Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand with your right foot on the floor and your left on a slider or towel.Engage your core and keep your chest lifted as you slowly slide your left foot out to the side, bending your right knee and pushing your hips back\u2014stopping when your thigh is parallel with the floor, or as close as your mobility allows.Press through your right foot to stand upright, sliding your left foot back in.Complete all reps on one side, then switch sides.<\/p>\n Form tip: keep your stationary knee in line with your toes.<\/p>\n Primary muscles worked: glutes, quadriceps, hamstrings, abductors <\/a>and core stabilizers.<\/p>\n \u201cMost people spend their entire lives moving forward and backward. We almost never train side-to-side movement,\u201d says Schloessman. \u201cThat\u2019s precisely why I love this exercise.\u201d<\/p>\n \u201cIt strengthens the legs along a completely different plane of motion, while improving hip mobility, balance and pelvic stability.<\/p>\n \u201cAs we get older, lateral strength becomes increasingly important for preventing falls and moving confidently in everyday life.<\/p>\n \u201cThe slider adds a layer of control that makes the standing leg work even harder to stabilize. This exercise is about strength, mobility and coordination, all in one move.\u201d<\/p>\n Shop core sliders Social Links Navigation<\/p>\n <\/a><\/a><\/a>Pilates instructor <\/p>\n Tatiana Schloessman is the founder of \u00c9lan Pilates Studios<\/a> in Westlake Village, CA. She has more than 30 years of fitness training under her belt and is a certified Pilates instructor<\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/7uepuckkxv1645106070.svg\")
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Tatiana Schloessman<\/p>\n