Get those gams in shape now for short skirts

By Catherine Newton and Jessie Milligan
Knight Ridder News Service

Fashionable females were getting quite comfortable in capri pants and flowing peasant skirts, but the inevitable happened. The hemline turned on runways last fall and revealed a spring surprise: the tiny little mini. The thigh-high skirt scampered down catwalks in Europe and New York City, promising a skin-baring '03.

You can, of course, ignore the trend this time around. But if you plan to participate, it's time to get your legs off the ottoman and into shape.

We asked fitness expert Jenelle Perry, a Pilates instructor, to help us get a leg up on spring's gam-crazy look. Exercises she recommends here, like all Pilates movements, lengthen muscles while strengthening them.

Tighten your abs while you do these exercises, and you'll work the above-the-knee muscle groups most women want to tone (to strengthen calves, try stair walking).

Do these exercises at least three times a week, and you'll be ready when the hemlines rise.

Side kick

Beginners: To strengthen hips, thighs, glutes and abs.

1. Lie on mat on your side with your hips toward the back of the mat and your feet angled toward the front of the mat. Keep your hips and rib cage aligned. Tight abs provide stability. Prop yourself up with one arm and gently touch the floor in front of you with your other arm.
2. In a controlled motion, brush top leg out in front of you. Keep foot flexed. Hold while you take a breath.
3. Brush top leg behind you. Point toes. Hold again.

Repeat six times.

Kneeling side kick

Intermediates: Do the first exercise, then add this for further toning of same muscle groups.

1. Kneel, then stretch one leg out to the side, and raise it while you support yourself with one hand. Rest the other hand on your hip.
2. Brush leg out in front of you. Foot is flexed. Hold while you take one breath.
3. Brush leg out in back of you. Toe is pointed. Hold again.

Repeat steps six times.

Leg pull front

Advanced: Do both of the above then add this difficult but effective move.

1. Get in push-up position with hands directly below your shoulders. Your hips should be lower than your shoulders, making a diagonal line between your heels and your head. Keep those abs tight.
2. Lift one leg.
3. Lift it a little higher. Then gently "pulse" it by lifting it an inch or so more, then dropping it an inch. Return leg to floor and repeat with other leg.

Repeat steps three to five times.