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Lower body workout: Plie slides

Lunges and squats are the foundation of many lower body workouts, but many Pilates moves can be effective as well. Plie slides help almost all of the lower body muscles for a more balanced movement than lunges or squats.

Plie Slides

This standing move is a basic for Pilates but adding a sliding disc or paper plate can better target the thigh muscles. Start standing with feet slightly wider than shoulder width, toes pointing out and keeping the foot under the knee. One foot should be on a stable surface and the other on the sliding disc or paper plate. Slide the foot out to the side and lower the body and then pause. Breathe in and the as you exhale, slide feet back to starting position and raise the body. Repeat this move 15-20 repetitions and then repeat on the other side with foot on slider.

Remember to exhale on the return of the movement.

(Slide disc or paper plate needed)

What is works:

This move woks the thighs in all dimensions: quads, inner and outer thighs and glutes.


As you get stronger, add a second set up full pile to feet together standing movements or add resistance bands.


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