Pilates is well known for strengthening the core muscles\u2014but instructor Hannah Lawrence says that people underestimate the impact the practice has on other areas.<\/p>\n
\u201cWhile your core is definitely involved, some of the best strength gains I see in beginners actually show up in their glutes and legs,\u201d says Lawrence, who\u2019s the studio manager at Sundrop Pilates<\/a> in Denver, CO.<\/p>\n <\/p>\n She explains that Pilates helps people isolate and activate muscles that they might not be working\u2014like the glutes\u2014and strengthening these areas has a big impact on daily movement.<\/p>\n Latest Videos FromFit&Well<\/p>\n \u201cBuilding lower-body strength helps support your hips, knees and lower back. It improves balance and makes everyday things such as climbing stairs, carrying groceries, or going for a long walk feel noticeably easier.\u201d<\/p>\n She shared her three favorite lower-body exercises that she uses with almost every Pilates newcomer.<\/p>\n You may like<\/p>\n \u201cThey\u2019re simple, need zero equipment, and set up really good movement habits right from the start,\u201d she says.<\/p>\n Three lower-body strengthening Pilates exercises<\/p>\n \u201cIf you\u2019re brand new, start with just two rounds and focus on moving slowly with good form,\u201d says Lawrence.<\/p>\n \u201cThese moves might look basic, but they\u2019re surprisingly effective when you pay attention to the details.\u201d<\/p>\n Shoulder bridgeSide-lying leg liftInner thigh lift1. Shoulder bridge<\/p>\n Sets: 2-3 Reps: 8-12 Rest: 30-45sec<\/p>\n How to do it:<\/p>\n What to read next<\/p>\n Lie on your back with your knees bent and your feet flat on the mat, about hip-width apart. Keep your arms relaxed by your sides.Inhale, then exhale and press through your feet.Lift your hips off the mat until your body forms a straight line from your shoulders to your knees.Pause, squeeze your glutes, then slowly lower the hips.<\/p>\n Targets: Glutes<\/a>, hamstrings<\/a>, core <\/a>and pelvic floor<\/a>.<\/p>\n \u201cThis one is a favorite of mine because it teaches people how to actually use their glutes instead of letting your lower back do all the work,\u201d says Lawrence.<\/p>\n 2. Side-lying leg lift<\/p>\n Sets: 2-3 Reps: 10-15 each side Rest: 30sec<\/p>\n How to do it:<\/p>\n Lie on your left side with your right leg on top of your left and your left forearm resting on the mat in front of you.Keep your hips level and lift your waist from the mat.Engage your core<\/a> and slowly lift your top leg to about hip height.Pause, then slowly lower your leg.Finish all your repetitions on one side before switching.<\/p>\n Targets: Gluteus medius <\/a>and minimus<\/a>, outer hips and deep core.<\/p>\n \u201cA lot of people don\u2019t realize how weak the muscles on the outside of their hips are,\u201d says Lawrence.<\/p>\n \u201cThis move wakes them up and makes a big difference in balance and pelvic stability, which helps with walking, hiking and running.\u201d<\/p>\n