By Pradeep Paul

FIRST you wriggle, then you tug and, finally, you suck in your tummy. No, that's not the latest Bollywood dance step. That's what we do when our jeans get too tight.

If you've had enough of that, how about taking some tips from pilates instructor Roderick Samonte? The two exercises he demonstrates on this page will trim and tone your hips and thighs... and make your jeans slide into place a whole lot easier.

Samonte, 40, works at PowerMoves, a pilates studio nestled in the beautiful, green Bishan Park. And being a nutritionist too, he knows just how to help clients get to their perfect shape.

When it comes to the hips and thighs, Samonte says "most women are predisposed to putting on extra weight in this region, but a healthy diet combined with these moves can help you get your best-looking derriere".

PowerMoves Pilates at Aramsa The Garden Spa in Bishan Park II, located off Ang Mo Kio Ave 1.

SINGLE LEG LIFT

Get on all fours, hands shoulder-width apart and knees aligned under the hips. Keeping your
head relaxed, neck in line with the spine, extend your left leg out behind you with the toes pointed and touching the floor lightly. Don't let your hip or shoulder dip as you get to this pose.

Then, exhale, suck in your abs, flex your left buttock and lift the extended leg up to hip height.

Hold the lift for three counts and lower the left leg as you inhale. Do 12 repetitions with each leg.

FRONT SIDE KICKS

Lie on your right side, torso off the floor and head propped up with your right hand. Place your left hand firmly on the mat in front of you. Inhale and swing your left leg forward as you keep your chest high and in line with your shoulders and hips.

When the left leg is directly in line with your hips parallel to the floor, exhale as you swing it back, stretching the front of the hip. Make sure the abs are flexed throughout this movement.

Repeat 10 times and return to the start position. Switch sides and do it 10 times with the other leg.

This article was first published in Tabla!