The psoas, or iliopsoas, muscles are situated deeply in your hips, located just behind your abdominal muscles. These muscles are responsible for flexing your hips and rotating your spine, making them a vital part of your Pilates practice. Each time you lift your leg or twist your spine in a Pilates pose, you put your psoas muscles to use. Always speak to your physician before beginning any exercise program, however, to ensure you do not have any medical conditions that may keep you from exercising safely.

Psoas Stretch

The Pilates practice focuses on stretching and strengthening while keeping your pelvis and lower back stabilized. The Pilates psoas stretch involves careful attention to keeping the hips stable to effectively stretch the psoas. Lie on your back with your lower back and feet on the floor. Slowly lift on leg toward your chest, bending at the knee. Wrap your arms or hands around your knee, pulling it closer to your chest. Feel the stretch in your hips, but do not allow your buttocks to lift off the ground as you stretch. Hold the stretch for 30 seconds, taking deeps breaths in and out. Lower the leg and repeat on the opposite side.

Side Kicks Front

Because the psoas is responsible for helping to lift the legs, the front side kicks help to work the psoas, buttocks and abdominal muscles. Lie on left side with your left hand supporting your head. Your legs should be extended and slightly in front of you with your hips stacked atop each other. Inhale as you stretch and kick your right flex forward, keeping your foot flexed as you do. Stop just before your right hip starts to move forward. Point your foot and exhale as you bring your right leg back to your starting position. Repeat five to 10 times, then switch sides.

Roll Over

The roll over can be a challenging Pilates move that requires strength, balance and coordination. The psoas muscles are put to work as you lift your legs up in the air and lowered to the floor over your head. Lie on the floor with your legs extended and your arms out to your sides, palms facing down. Slowly lift your legs in the air, pressing your thighs and knees together as you do. Focus on your psoas, hip and leg muscles as you lift your legs over your torso and head, rolling over until your feet are touching the mat behind your head, if possible. Open your legs slightly, then exhale as you bring your back and legs back to your starting position, controlling the movement as you do.

Butterfly Stretch

After you have worked the psoas muscles, you can stretch them along with your other hip flexor muscles via the butterfly stretch. Sit with the bottoms of your feet touching each other, keeping your core tightened and your back straight. Use your hands to gently press down on your knees, feeling a stretch in your inner thighs and hip flexors. Hold the stretch for 20 to 30 seconds as you do, taking deep breaths in and out. Release the stretch and repeat three times.

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