5 Pilates Exercises to Reduce Waist and Hips

Pilates exercises are a great way to burn fat that accumulates on our waist, hips and muscles. Check out the best moves below!

Generally, the areas where fat accumulates the most are: the waist, hips and muscles. This problem is very common among women, whether genetically or because of bad habits. As a consequence, some of use have a lowered sense of self-esteem and/or physical health problems that can affect us in a variety of ways.

To fight the accumulation of fat, there’s not just one simple method that will bring you effective results. We have to be conscientious about all the influencing factor that control this, so that we may be able to reduce the problem and be satisfied with the results.

Today we’re going to show you some Pilates exercises to help reduce fat that has accumulated on the waist, hips, and muscles, in a natural way with spectacular results.

Leg Lift

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In this exercise it is crucial to have concentration and balance. First, lay on your side with your head supported by your arm, and legs outstretched one over the other.

Lift the leg up, totally stretched; while doing so contract the abdominal muscles and avoid arching your back.

Another position you can use, is supporting your hands on the floor, extend the leg straight out so that it creates a uniform, straight line with the torso.

For either of these two positions, you should balance them for 20 repetitions of 5 seconds each, then change sides.


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Laying face up, lift one leg up while the other is outstretched and level with the floor. Try to lift your leg as high as possible without lifting your back. Lift the leg slowly 10 times, then repeat with the other leg.

Lateral Kick

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For this position, you will need to lay on your side, with your elbow bent to help your back stay straight. Move the legs straight up from the hips; this helps maintain balance and protect the lumbar region. Try not to move the hips or the back- the only thing you will move is the leg, completely outstretched.


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This exercise is great for waist reduction, as well as stretching the spine. To start, sit on the floor with your legs bent to the left side, your back should be straight and you should squeeze your abdominal muscles. While inhaling, lift your right arms and slowly stretch and curve it over your head. Bend your torso gently at the waist in the same direction as your arm. Hold the position for several seconds, then return to your original position. Repeat this 5 times, then switch to the other side.


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This exercise works your glutes, waist and legs. To start, lie face down with your body completely outstretched. Then, flex your legs and grab the outside of your ankles with your hands.

With the body and hips on the floor, take 2 deep breaths and try to stretch as much as you can, while still maintaining the position. 

Inhale while tightening the arch, lifting the feet back and up, elevating the legs from the ground and maintaining the arms extended as much as possible. Try to lift your chest and head from the floor without losing the tension of the arch in your legs.

Exhale slowly, descending back to the floor to rest a moment.

Resume the position again until only your abdomen is supporting your body. Try to maintain the position with perfect posture for at least 20 seconds, up to 1 minute, then breathe deeply without losing control of your position.

To end the exercise, slowly let your legs down and release your ankles, stretch your hands and rest.

For better results

For better results with these exercises, it’s very important to take into account other factors, like nutrition.

  • Include into your diet a variety of vegetables, fruits, whole grains, and fish.
  • Avoid consumption of foods with high levels of fat and cholesterol; avoid chips, fried foods, and sodas, among others. 
  • Drink at least 8 glasses of water per day.
  • Eat small portions several times per day.