Veteran Pilates instructor reveals her top three lower body strengthening exercises
In the realm of fitness and wellness, renowned Pilates educator and teacher Portia Page offers a unique approach to maintaining a strong and supple lower body. With over 20 years of experience in Pilates and group fitness, and having authored the book Pilates Illustrated, which has been translated into five languages, Portia's expertise is undeniable.
One of the exercises she recommends is the Squat with Heel Lift. This variation focuses on the lower body, promoting balance, stability, and mobility. By challenging the calves, quads, and glutes while adding a balance component through the heel lift, this exercise helps improve ankle stability, calf strength, and balance, which are crucial for functional movements and injury prevention.
Another exercise that targets the core muscles, including the abdominals and lower back, while also engaging the glutes and hamstrings is the Bridge with Crunch. This dual action enhances core strength and pelvic stability, key factors in reducing back and hip pain and supporting pelvic floor function.
Lastly, the Single-Leg Deadlift with Row exercise integrates balance, posterior chain activation, and upper body strength. The single-leg deadlift component strengthens the hamstrings, glutes, and stabilizing muscles of the hips and lower back, while the row engages the upper back and arms. This exercise contributes to improved mobility, balance, and coordinated strength across the entire body, leading to better posture and injury resilience.
These combined movements offer a variety of benefits aligned with Pilates principles, enhancing overall strength, stability, and function. They improve core engagement, lower body and upper body strength, balance, and coordination—all foundational benefits of Pilates that support better functional movement and injury prevention.
Neglecting the glutes and legs can make it harder to move around in later years, and age-related muscle loss can start as early as 30 years of age. By keeping the lower body strong and supple, individuals can help maintain mobility as they age, ensuring they continue to lead active and independent lives.
Portia Page's recommendations align well with Pilates goals of enhancing stability and efficient movement patterns. Whether you're a seasoned Pilates practitioner or a fitness novice, incorporating these exercises into your routine can bring about significant improvements in your overall fitness and wellbeing.
[1] Pilates Benefits: Improving Core Strength and Pelvic Stability. (n.d.). Retrieved from https://www.pilates.com/BBAPP/V/articles/Pilates-Benefits-Improving-Core-Strength-and-Pelvic-Stability.html [2] Pilates Benefits: Enhancing Mobility and Injury Resilience. (n.d.). Retrieved from https://www.pilates.com/BBAPP/V/articles/Pilates-Benefits-Enhancing-Mobility-and-Injury-Resilience.html
- The fitness industry recognizes the significance of science in regard to health-and-wellness, and Portia Page's unique approach to Pilates encompasses a variety of workouts that emphasize core strength, stability, mobility, and balance, enabling improved functional movements and injury prevention.
- As the Squat with Heel Lift, Bridge with Crunch, and Single-Leg Deadlift with Row exercises demonstrate, Pilates focuses on the development of full-body fitness, integrating balance, strength, and coordination to ensure individuals maintain their health and well-being, functional movement, and injury resilience, even as they age, as neglected glutes and legs can hinder mobility in later years.
