A strong lower body can help you move more easily through everyday life—and if you’re looking for a low-impact way to build strength, Pilates could be the answer.
This mind-body practice strengthens your core, enhances flexibility and tones muscles without high-impact movements. It's a great option for anyone who wants to build lower-body strength while avoiding squats.
This eight-minute, floor-based workout from Pilates instructor Lilly Sabri is designed to target your hips, glutes and thighs. Try it for yourself by scrolling down to the video.
How to do the 8-minute Pilates legs workout
This quick session includes some of the best beginner moves to strengthen hips, including the leg lift, clamshell and leg extension. Conveniently, Sabri includes modifications for beginners, intermediates and advanced Pilates practitioners.
All the moves are performed from a side-lying position, effectively targeting your hips and glutes while keeping your core engaged.
The aim is to complete each of the eight moves for one minute before moving on to the next. However, as Sabri emphasizes, Pilates is all about slow, controlled movements—so focus on your form, rather than racing to complete more repetitions.
Is eight minutes of Pilates enough?
"Yes, eight minutes of pilates can absolutely be enough to feel some of the benefits, especially if you’re focusing on specific areas of the body," explains Charlie Hollinshead founder of Blanc Space Studios.
"Short, focused Pilates sessions can help activate muscles, improve posture and increase flexibility. On the days I work from home, I love doing a quick 10-minute burst to realign and refresh myself," she says.
That said, whether eight minutes of Pilates is enough depends on your fitness level and overall goals. According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of physical activity per week, including two days of muscle-strengthening activity.
For beginners, Hollinshead recommends starting with two or three Pilates sessions per week.
"This allows you to gradually build strength, flexibility and proper technique without overloading the body. Regular practice helps develop a solid foundation and improves body awareness, leading to better results over time. You can gradually increase the frequency as you get more comfortable with the practice."
