The mercury’s rising, and that means the season of shorts and sundresses is upon us. On the plus side, you can look forward to sizzling summer barbecues, leisurely strolls in the park and lazy Sunday afternoons frolicking on the beach. But then you remember: You’ve neglected your legs all winter long. Are they ready for those short-shorts, flowing dresses and bikinis? 

No? Well, don’t despair. A few simple Pilates moves can give you enviable legs in no time. Just follow this routine for 15 minutes three times a week, and you’ll have the butt, hips and thighs of your warm-weather dreams just in time for that trip to the beach.

Pilates Leg Beats and Frog Leg Pulses

The Pilates Leg Beat and Frog Leg Pulse series tone the butt and backs of the thighs, primarily targeting the gluteal and hamstring muscles. The Leg Beats focus on the backs of the thighs, while the Frog Leg Pulses hone in on lifting and sculpting the butt. Added benefits: The inner thigh muscles are engaged for both, while cocontraction of the abdominal and back muscles—crucial for stability—strengthen the important postural muscles, giving you a taller, leaner look overall. Here’s how to do them.

Leg Beats

Setup: Lie on your belly with your arms extended forward, pressing your palms down into the floor as if it were a kickboard. Keep your legs straight and slightly apart, extending down from the hips.

Action. Engage your abs, pulling them in and upward as if you were putting on a pair of skinny jeans. Then gently press down through the arms and slowly lengthen and extend your spine forward, lifting the head, neck and chest, while keeping your front hip points on the floor. Continue by lengthening and lifting your legs an inch from the floor, keeping the knees extended and the spine pulling forward. Start to beat your legs rapidly together, maintaining stability in the shoulders and trunk. Inhale and exhale rhythmically to the beating of the inner thighs for a total of 25 counts. Rest and sit back on your heels to round the spine for Child’s pose. Do two more sets of 25.

Modifications: If it’s too challenging to do the exercise as described, try placing your hands—palms down—underneath your forehead, making a pillow of support. Try fewer beats—perhaps 10 to 15 per set.

Tips: Focus on keeping your abs engaged throughout. Lengthening up through the spine and reaching down through the legs with equal energy will provide stability. 

Visualize: Imagine swimming across a pool. As your beating legs propel you forward, energetically maintain the lift of the spine and the stability of the arms and shoulders pressing down on the kickboard.

Frog Leg Pulses

Setup: Lie on your belly with your arms extended forward, pressing your palms down into the floor, as if it were a kickboard. Come into a frog pose by bending the knees and widening them apart while bringing the heels together. 

Action: Engage your abs, pulling them in and upward as if you were putting on a pair of skinny jeans. Then gently press down through your arms and slowly lengthen and extend your spine forward, lifting your head, neck and chest while keeping the front hip points on the floor. 

Squeeze your heels together and gently lift your thighs a few inches off the floor, holding for a moment. Slowly lower down without letting your thighs touch the floor. Continue for 10 slow, controlled pulses. Rest and sit back on your heels and round for Child’s pose. Do two more sets. 

Modifications: Place hands—palms down—underneath your forehead, making a pillow of support. Try fewer pulses—5 per set.

Tips: Focus on keeping your abs pulled strongly up the front abdomen as the thighs pulse up. This will protect the lower back, preventing hyperextension. Squeeze your heels strongly together as your thighs lift, and make sure to lower your thighs with control. Do not let them drop down. 

Added challenge: To enhance the action, hold the thighs at the top of the pulse and squeeze them together to touch for a moment. Then widen them apart and continue to lower. 

Side Kicks—Up and Down and Thigh Circles

The Pilates Side Kick Series tones the thighs and hips. The Up and Down focuses on strengthening and lengthening the thighs and firming the butt, while the Thigh Circles streamline the outer hips.

Up and Down

Setup: Lie on one side with your spine straight and your shoulders and hips vertically stacked. (Lining up the body parallel to the back edge of the mat is a good way to help find the right alignment.) Prop yourself up on the forearm of your bottom arm. Place the hand of your top arm either on the floor a few inches in front of your navel or on the top hip. Bring your legs slightly forward on a diagonal without letting your pelvis tuck under. 

Action: Engage your abs, pulling your navel in toward the spine and lengthening up through the crown of the head. Turn out your top thigh and lift it to hip height. Inhale and reach the top leg out and up toward the ceiling. Hold for a moment. Exhale and lengthen, controlling the leg down without letting it touch the bottom leg. Repeat 10 to 12 times. Then switch sides to work the other leg. Repeat for a total of 3 sets for each leg.

Modifications: Extend your bottom arm and prop your head up on your hand, or lengthen the entire arm to the floor and rest your head down. The bottom leg can bend to provide a broader base of support.

Thigh Circles

Setup: Lie on one side with your spine straight and your shoulders and hips vertically stacked. (Lining up the body parallel to the back edge of the mat is a good way to help find the right alignment.) Prop yourself up on the forearm of your bottom arm. Place the hand of your top arm either on the floor a few inches in front of your navel or on the top hip. Bring your legs slightly forward on a diagonal without letting your pelvis tuck under. 

Action: Draw the top of the thigh up into the hip socket and reach out through the toes to lift the leg to hip height. Slowly circle the leg clockwise 8 to 10 times, maintaining stability in the spine and hips, while breathing naturally. Then hold for a moment and circle the leg counter-clockwise for another 8 to 10 repetitions, concentrating on making clear circles and keeping the leg hip height. Rest and repeat twice more for a total of 3 sets on each side.

Modifications: Extend your bottom arm and prop your head up on your hand, or lengthen the entire arm to the floor and rest your head down. The bottom leg can bend to provide a broader base of support.

Tips: Focus on keeping your abs engaged throughout. Lengthening up through the spine and reaching down through the circling leg with equal energy will provide stability. 

Visual: Imagine your working leg is a giant spoon in a tiny cup. As you circle the leg about the circumference of the cup—your hip socket—try not to move the cup, just the spoon.