{"id":81872,"date":"2025-09-25T22:27:41","date_gmt":"2025-09-25T22:27:41","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81872"},"modified":"2025-09-26T11:12:36","modified_gmt":"2025-09-26T11:12:36","slug":"pilates-legs","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/","title":{"rendered":"Pilates for Legs: 12 Exercises to Add to Your Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Does_Pilates_Work_the_Legs\" >Does Pilates Work the Legs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Can_You_Slim_Your_Legs_with_Pilates\" >Can You Slim Your Legs with Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#What_Are_Some_Effective_Pilates_Exercises_for_Legs\" >What Are Some Effective Pilates Exercises for Legs?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#1_One_Leg_Circles\" >1. One Leg Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#2_The_Hundred\" >2. The Hundred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#3_One_Leg_Stretch\" >3. One Leg Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#4_Shoulder_Bridge\" >4. Shoulder Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#5_Side_Kick_Series\" >5. Side Kick Series<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#6_Leg_Pull_Front\" >6. Leg Pull Front<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#7_Swimming\" >7. Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#8_Bicycle\" >8. Bicycle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#9_Scissors\" >9. Scissors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#10_Teaser\" >10. Teaser<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#11_Inner_Thigh_Lifts\" >11. Inner Thigh Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#12_Glute_Bridge_Pulses\" >12. Glute Bridge Pulses<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#What_Is_an_Example_of_a_Leg_Sculpting_Routine_in_Pilates\" >What Is an Example of a Leg Sculpting Routine in Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#How_Long_Does_It_Take_for_Legs_to_Tone\" >How Long Does It Take for Legs to Tone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Can_I_Do_Leg_Pilates_Every_Day\" >Can I Do Leg Pilates Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Is_Pilates_good_for_cellulite\" >Is Pilates good for cellulite?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Does_Pilates_make_your_calves_smaller\" >Does Pilates make your calves smaller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Can_you_lose_thigh_fat_with_Pilates\" >Can you lose thigh fat with Pilates?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#Should_I_do_Pilates_if_my_legs_are_sore\" >Should I do Pilates if my legs are sore?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Strong, sculpted legs aren&#8217;t just about aesthetics, they&#8217;re the foundation of functional movement, athletic performance, and injury prevention. Pilates offers a unique approach to leg training that combines strength, stability, and control in ways traditional weightlifting cannot match.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike high-impact exercises that stress your joints, Pilates for legs focuses on precise, controlled movements that target deep stabilizing muscles while building lean muscle mass. This method helps you develop the kind of functional strength that translates to better performance in sports, daily activities, and long-term joint health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re recovering from an injury, looking to complement your existing training routine, or simply want to build stronger legs without heavy weights, these 12 Pilates exercises will challenge your muscles in new ways while improving your overall movement quality.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Work_the_Legs\"><\/span><b>Does Pilates Work the Legs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, Pilates effectively engages leg muscles through controlled resistance and isometric contractions. The method works by using your body weight and gravity as resistance while requiring sustained muscle activation to maintain proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that Pilates exercises activate multiple muscle groups simultaneously (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5005852\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, when you perform a single-leg teaser, your quadriceps, hamstrings, glutes, and calves all work together to stabilize your body and control the movement (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/0031512516684079\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81795\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/15-1-1024x640.png\" alt=\"Pilates Legs\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/15-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/15-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/15-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/15-1-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The effectiveness lies in how Pilates challenges your muscles through different planes of motion. Unlike traditional squats or lunges that primarily work in one direction, Pilates exercises like leg circles and side leg lifts target muscles from multiple angles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This multi-directional approach creates what exercise physiologists call &#8220;functional strength&#8221; &#8211; the ability to generate force in various positions and movement patterns. Your muscles adapt by becoming stronger and more coordinated (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1360859216000280\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isometric contractions also play a crucial role. When you hold a leg lift position for several seconds, your muscle fibers recruit additional motor units to maintain the contraction. This recruitment pattern builds endurance alongside strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30580468\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Pilates leg exercises create unique activation patterns that differ from traditional strength training:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Concentric contractions<\/b><span style=\"font-weight: 400;\"> occur when muscles shorten during movement (lifting your leg up)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eccentric contractions<\/b><span style=\"font-weight: 400;\"> happen when muscles lengthen under control (lowering your leg slowly)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Isometric contractions<\/b><span style=\"font-weight: 400;\"> maintain muscle tension without movement (holding positions)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This combination ensures comprehensive muscle development while improving neuromuscular coordination\u2014the communication between your brain and muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ready to explore how Pilates can help with fat loss? Discover more about <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-for-legs\/\"><b>Pilates for legs<\/b><\/a><span style=\"font-weight: 400;\"> and its metabolic benefits.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-moves-for-glutes\/\">Pilates Moves For Glutes: 5 Easy Ways To Target The Bum<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Slim_Your_Legs_with_Pilates\"><\/span><b>Can You Slim Your Legs with Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates cannot spot-reduce fat from your legs specifically. No exercise can target fat loss in a particular body part &#8211; your genetics determine where you lose fat first, and it typically follows a pattern unique to your body (<\/span><a href=\"https:\/\/www.sydney.edu.au\/news-opinion\/news\/2023\/11\/07\/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, Pilates can contribute to overall fat loss when it\u2019s combined with proper nutrition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 150-pound person burns approximately 96-100 calories during a 50-minute mat Pilates session (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33992270\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). While this isn&#8217;t as high as running or cycling, the muscle-building effects of Pilates increase your resting metabolic rate over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">More dynamic Pilates variations can increase calorie burn significantly. Reformer Pilates, which uses spring resistance, can burn 130 calories per hour (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33992270\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Power Pilates classes that incorporate flowing sequences and minimal rest periods can burn even more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81777\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1024x640.png\" alt=\"pilates legs\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/8-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">When you perform challenging Pilates sequences, your muscles require energy for both the workout and recovery process. This creates an &#8220;afterburn effect&#8221; where your metabolism remains elevated for several hours post-exercise (<\/span><a href=\"https:\/\/www.scielo.br\/j\/rbcdh\/a\/7ftmJJDhKb4gZ6Qp8hspVJf\/?format=html&amp;lang=en\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The lean muscle mass you build through consistent Pilates practice burns more calories at rest than fat tissue. For every pound of muscle you gain, you burn an additional 6-7 calories per day, even when not exercising (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6410366\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal results, combine your Pilates practice with cardiovascular exercise and a balanced diet that creates a moderate caloric deficit of 300-500 calories per day. This approach supports both fat loss and muscle development (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2376744\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Effective_Pilates_Exercises_for_Legs\"><\/span><b>What Are Some Effective Pilates Exercises for Legs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are 12 mat <\/span>Pilates leg exercises<span style=\"font-weight: 400;\"> you can do at home to strengthen and tone your lower body. These moves target everything from your glutes and hamstrings to your inner and outer thighs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_One_Leg_Circles\"><\/span><b>1. One Leg Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This classic exercise mobilizes the hip joint and challenges pelvic stability, engaging the hip flexors, extensors, and abdominal muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee to your chest, then extend that leg toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your pelvis still, circle the extended leg across the body, down, around, and back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 5-8 circles in each direction, then switch legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_The_Hundred\"><\/span><b>2. The Hundred<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While famous as a core exercise, The Hundred also engages the inner thighs and hip flexors as you hold your legs at a challenging angle.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring your knees to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head and shoulders off the mat, extending your legs to a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pump your arms vigorously up and down while inhaling for five counts and exhaling for five counts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue until you reach 100 pumps.<\/span><\/li>\n<\/ol>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Brace_Your_Core\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/EssentialKit5-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_One_Leg_Stretch\"><\/span><b>3. One Leg Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise strengthens the abdominals while actively engaging the quadriceps and hip flexors of the extended leg.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and bring both knees to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head and shoulders, placing one hand on the opposite knee and the other on the ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the other leg out to a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs in a controlled motion, alternating for 8-10 repetitions per side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81785\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/51-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/51-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/51-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/51-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/51-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Shoulder_Bridge\"><\/span><b>4. Shoulder Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A fantastic exercise for the posterior chain, the Shoulder Bridge strengthens the glutes, hamstrings, and lower back.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your feet to lift your hips off the mat, creating a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top, squeezing your glutes, then slowly lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For an added challenge, extend one leg at the top before lowering. Repeat 8-12 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Side_Kick_Series\"><\/span><b>5. Side Kick Series<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Side Kick series is a powerhouse for targeting the gluteus medius and minimus (the side glutes), as well as the inner and outer thighs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, propping your head up with your hand. Stack your hips and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your top leg to hip height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Front and Back:<\/b><span style=\"font-weight: 400;\"> Kick the leg forward twice (pulse-pulse), then sweep it back once.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Up and Down:<\/b><span style=\"font-weight: 400;\"> Lift the leg toward the ceiling and slowly lower it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Circles:<\/b><span style=\"font-weight: 400;\"> Draw small, controlled circles with the leg in both directions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 8-10 reps of each variation, then switch sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81788\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png\" alt=\"Pilates Legs\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/48-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Leg_Pull_Front\"><\/span><b>6. Leg Pull Front<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a full-body challenger that strengthens the core, arms, and shoulders while the legs work to stabilize and lift.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your shoulders over your wrists and your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg straight up without rotating your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the leg with control and repeat on the other side. Aim for 5-8 lifts per leg.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Swimming\"><\/span><b>7. Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The swimming body weight exercise strengthens the entire back of the body, including the glutes, hamstrings, and back extensors.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your arms and legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, chest, arms, and legs slightly off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously lift the opposite arm and leg higher, then switch in a &#8220;swimming&#8221; motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for 20-30 seconds, keeping your torso stable.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81793\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/26-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/26-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/26-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/26-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/26-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Bicycle\"><\/span><b>8. Bicycle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise combines abdominal work with leg coordination, targeting the quads, hamstrings, and glutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and lift your legs and pelvis off the floor, supporting your lower back with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend one leg up while bending the other, as if pedaling a bicycle in the air.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the movements large and controlled. Perform 10-12 &#8220;pedals&#8221; in each direction (forward and reverse).<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"9_Scissors\"><\/span><b>9. Scissors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Similar to the Bicycle, Scissors emphasizes hamstring flexibility and abdominal strength.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From the same supported position as the Bicycle, extend both legs toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower one leg toward the mat while gently pulling the other leg toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">&#8220;Scissor&#8221; the legs back and forth with control for 8-10 reps per side.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Teaser\"><\/span><b>10. Teaser<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Teaser is an advanced exercise that heavily relies on core strength, but the legs play a crucial stabilizing role, engaging the quads and hip flexors.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs together, either bent or extended to 45 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll up through your spine, reaching your arms toward your toes to create a &#8220;V&#8221; shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position, then slowly roll back down with control. Repeat 3-5 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"11_Inner_Thigh_Lifts\"><\/span><b>11. Inner Thigh Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move specifically isolates the adductor muscles of the inner thigh.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side, propping your head up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your top leg and place the foot on the floor in front of your bottom leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex the foot of your bottom leg and lift it off the floor in small, controlled pulses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 15-20 pulses, then switch sides.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81783\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/45-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/45-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/45-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/45-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/45-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Glute_Bridge_Pulses\"><\/span><b>12. Glute Bridge Pulses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This variation of the Shoulder Bridge keeps the glutes under tension for longer, enhancing muscle endurance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips into a bridge position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top, perform small, controlled pulses, lifting your hips an inch higher with each pulse.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 20-30 pulses before lowering down.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Eager to try more <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-leg-workout\/\"><b>lower body Pilates exercises<\/b><\/a><span style=\"font-weight: 400;\">? Explore our full library of workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Example_of_a_Leg_Sculpting_Routine_in_Pilates\"><\/span><b>What Is an Example of a Leg Sculpting Routine in Pilates?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-rounded leg routine ensures you work all the major muscle groups of the lower body. Here is a sample <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-for-legs\/\"><b>at home<\/b> <b>Pilates leg workout <\/b><\/a><span style=\"font-weight: 400;\">that combines several of the exercises above for a balanced session. Perform this sequence 2-3 times through.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up: The Hundred<\/b><span style=\"font-weight: 400;\"> (1 set of 100 breaths) &#8211; To get your blood flowing and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posterior Chain: Shoulder Bridge<\/b><span style=\"font-weight: 400;\"> (12 reps) &#8211; To activate the glutes and hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hip Mobility &amp; Stability: One Leg Circles<\/b><span style=\"font-weight: 400;\"> (8 circles each way, each leg) &#8211; To warm up the hip joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Outer Thighs &amp; Glutes: Side Kick Series<\/b><span style=\"font-weight: 400;\"> (10 reps each variation, each side) &#8211; For hip abduction and glute medius work.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inner Thighs: Inner Thigh Lifts<\/b><span style=\"font-weight: 400;\"> (20 pulses each side) &#8211; To isolate the adductors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body Integration: Swimming<\/b><span style=\"font-weight: 400;\"> (30 seconds) &#8211; To work the entire back of the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down:<\/b><span style=\"font-weight: 400;\"> Finish with a gentle hamstring and quadriceps stretch.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Looking for a more guided <\/span><a href=\"https:\/\/betterme.world\/articles\/double-leg-kick-pilates\/\"><b>Pilates leg workout<\/b><\/a><span style=\"font-weight: 400;\">? Check out our online classes designed by expert instructors.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81774\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/14-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_for_Legs_to_Tone\"><\/span><b>How Long Does It Take for Legs to Tone?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Visible changes in muscle tone depend on your starting fitness level, body composition, diet, and the consistency of your workouts. Typically, you might start to feel stronger and notice subtle changes within 8 to 12 weeks of practicing Pilates consistently (around 2-3 times per week) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/neurology\/articles\/10.3389\/fneur.2021.724218\/full\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building muscle and reducing body fat are two separate processes. Muscle growth (hypertrophy) can occur relatively quickly with consistent resistance training. Fat loss, however, requires a consistent caloric deficit. Combining your Pilates routine with balanced nutrition and cardiovascular activity will yield the best results for achieving toned legs.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-resistance-bands-exercises\/\">Pilates Resistance Bands Exercises<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Leg_Pilates_Every_Day\"><\/span><b>Can I Do Leg Pilates Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is not recommended to work the same muscle groups intensely every single day. Your muscles need time to recover and repair themselves to grow stronger. Overtraining can lead to fatigue, injury, and diminished results (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000174#:~:text=Conversely%2C%20overtraining%2C%20characterized%20by%20increased,in%20physical%20and%20mental%20health.\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to perform a targeted <\/span>lower body Pilates routine<span style=\"font-weight: 400;\"> 2 to 4 times per week on non-consecutive days. On your &#8220;off&#8221; days, you can focus on other forms of exercise, such as upper body Pilates, cardio, or stretching. Listening to your body is key; if your legs are sore, give them a day to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a comprehensive fitness plan that balances lower body work with other routines, consider our collection of <\/span>Pilates for legs<span style=\"font-weight: 400;\"> videos.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81784\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/47-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/47-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/47-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/47-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/47-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_good_for_cellulite\"><\/span><strong>Is Pilates good for cellulite?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cellulite is caused by fat pushing against connective tissue. While no exercise can eliminate cellulite completely, Pilates may indirectly\u00a0 help reduce its appearance through a combination of increased physical activity and a healthy calorie deficit diet. By building lean muscle mass and improving circulation, Pilates can create a smoother, more toned look in the legs and buttocks (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/364935997_Influence_of_the_Pilates_Method_and_Anti-cellulite_Massage_for_Maintaining_Healthy_Body_Composition_Parameters\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Pilates_make_your_calves_smaller\"><\/span><strong>Does Pilates make your calves smaller?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates generally builds long, lean muscles rather than bulk. Exercises that involve pointing and flexing the feet, like The Hundred or Leg Circles, will work the calf muscles (gastrocnemius and soleus). However, this is unlikely to lead to significant calf hypertrophy unless you are genetically predisposed to building muscle there. For most people, Pilates will help sculpt and define the calves, not make them smaller or bulkier.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_thigh_fat_with_Pilates\"><\/span><strong>Can you lose thigh fat with Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You cannot spot-reduce fat from your thighs with Pilates or any other exercise. Fat loss occurs throughout the body as a result of a consistent calorie deficit (<\/span><a href=\"https:\/\/karger.com\/anm\/article-abstract\/51\/5\/428\/40654\/Fat-Loss-Depends-on-Energy-Deficit-Only\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). However, performing <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-moves-for-glutes\/\"><b>Pilates exercises for legs and glutes<\/b><\/a><span style=\"font-weight: 400;\"> can\u00a0 build muscle in your thighs. This increased muscle tone may\u00a0 make your thighs appear firmer and more sculpted as you lose overall body fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_Pilates_if_my_legs_are_sore\"><\/span><strong>Should I do Pilates if my legs are sore?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">If your legs are experiencing delayed onset muscle soreness (DOMS) from a previous workout, it&#8217;s generally best to let them rest. Light, gentle stretching or a low-intensity recovery workout might feel good, but avoid another intense leg session. Pushing through significant soreness can increase your risk of injury.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_Legs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates legs exercises are an excellent addition to any fitness routine, promoting strength, flexibility, and injury prevention. By incorporating these exercises regularly, you can enhance your overall athletic performance and develop a strong foundation for other physical activities. Try incorporating them into your weekly routine, gradually increasing intensity, and maintaining proper form to avoid strain or injury.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strong, sculpted legs aren&#8217;t just about aesthetics, they&#8217;re the foundation of functional movement, athletic performance, and injury prevention. Pilates offers a unique approach to leg training that combines strength, stability, and control in ways traditional weightlifting cannot match. Unlike high-impact exercises that stress your joints, Pilates for legs focuses on precise, controlled movements that target [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81792,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54,201],"tags":[],"coauthors":[45],"class_list":["post-81872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates for Legs: 12 Exercises to Add to Your Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates for Legs: 12 Exercises to Add to Your Routine\" \/>\n<meta property=\"og:description\" content=\"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T11:12:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pilates for Legs: 12 Exercises to Add to Your Routine\",\"dateModified\":\"2025-09-26T11:12:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\"},\"wordCount\":2197,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png\",\"articleSection\":[\"Leg Workouts\",\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Strong, sculpted legs aren't just about aesthetics, they're the foundation of functional movement, athletic performance, and injury prevention. Pilates offers a unique approach to leg training that combines strength, stability, and control in ways traditional weightlifting cannot match.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike high-impact exercises that stress your joints, Pilates for legs focuses on precise, controlled movements that target deep stabilizing muscles while building lean muscle mass. This method helps you develop the kind of functional strength that translates to better performance in sports, daily activities, and long-term joint health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you're recovering from an injury, looking to complement your existing training routine, or simply want to build stronger legs without heavy weights, these 12 Pilates exercises will challenge your muscles in new ways while improving your overall movement quality.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Does Pilates Work the Legs?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, Pilates effectively engages leg muscles through controlled resistance and isometric contractions. The method works by using your body weight and gravity as resistance while requiring sustained muscle activation to maintain proper form.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research has shown that Pilates exercises activate multiple muscle groups simultaneously (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5005852\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). For example, when you perform a single-leg teaser, your quadriceps, hamstrings, glutes, and calves all work together to stabilize your body and control the movement (<\/spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\",\"name\":\"Pilates for Legs: 12 Exercises to Add to Your Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png\",\"dateModified\":\"2025-09-26T11:12:36+00:00\",\"description\":\"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png\",\"width\":2560,\"height\":1600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pilates\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/pilates\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Pilates for Legs: 12 Exercises to Add to Your Routine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Pilates for Legs: 12 Exercises to Add to Your Routine - BetterMe","description":"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Pilates for Legs: 12 Exercises to Add to Your Routine","og_description":"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.","og_url":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-26T11:12:36+00:00","og_image":[{"width":2560,"height":1600,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Pilates for Legs: 12 Exercises to Add to Your Routine","dateModified":"2025-09-26T11:12:36+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/"},"wordCount":2197,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png","articleSection":["Leg Workouts","Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Strong, sculpted legs aren't just about aesthetics, they're the foundation of functional movement, athletic performance, and injury prevention. Pilates offers a unique approach to leg training that combines strength, stability, and control in ways traditional weightlifting cannot match.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike high-impact exercises that stress your joints, Pilates for legs focuses on precise, controlled movements that target deep stabilizing muscles while building lean muscle mass. This method helps you develop the kind of functional strength that translates to better performance in sports, daily activities, and long-term joint health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you're recovering from an injury, looking to complement your existing training routine, or simply want to build stronger legs without heavy weights, these 12 Pilates exercises will challenge your muscles in new ways while improving your overall movement quality.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Does Pilates Work the Legs?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, Pilates effectively engages leg muscles through controlled resistance and isometric contractions. The method works by using your body weight and gravity as resistance while requiring sustained muscle activation to maintain proper form.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research has shown that Pilates exercises activate multiple muscle groups simultaneously (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5005852\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). For example, when you perform a single-leg teaser, your quadriceps, hamstrings, glutes, and calves all work together to stabilize your body and control the movement (<\/spa ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/","url":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/","name":"Pilates for Legs: 12 Exercises to Add to Your Routine - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png","dateModified":"2025-09-26T11:12:36+00:00","description":"Build strong, sculpted legs with these 12 \u2605 PILATES LEGS \u27a4 exercises. This guide includes a full routine and tips for toning your glutes, thighs, and calves.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/pilates-legs\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/24-scaled.png","width":2560,"height":1600},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/pilates-legs\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Pilates","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/pilates\/"},{"@type":"ListItem","position":4,"name":"Pilates for Legs: 12 Exercises to Add to Your Routine"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=81872"}],"version-history":[{"count":4,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81872\/revisions"}],"predecessor-version":[{"id":81893,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/81872\/revisions\/81893"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/81792"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=81872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=81872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=81872"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=81872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}