FOUR PILATES EXERCISES TO SHAPE YOUR BOOTY

If I had a dollar for every time a client told me that they wanted to work on their glutes (bottom), I'd be very comfortable!! Gluts strength is not only important aesthetically but are also essential for stabilising the pelvis and supporting our body weight. Below are 4 exercises you can do at home to work on your booty strength! 

Please note: if you suffer from any injury it is advised that you check with your doctor before commencing this exercise. 

For all exercises place your body in the following position: 

Lying on one side with a diagonal neutral spine, in which the bottom is placed against the back edge of the mat on a slight diagonal relative to the torso. Legs extended out long in line with the hips, hips stacked one on top of the other, head rested on the underneath outstretched arm. Little gap between the underneath side of the waist and the floor. 

1. Clam 45 Degrees

  

Setup: Knees bent at 45 degrees in front of the body, ankles in line with the hips. Core engaged. 

Exercise:

• Exhale: squeeze the top glute to lift the top knee up towards the ceiling as high as can maintain the hips stacked and the heels squeezed together,
• Inhale: lower the top knee back down with control to rest on top of the underneath knee. Repeat 20 times. 

2. Clam Kickout 45 

Setup: Same as above (for Clam 45 Degrees). Core engaged. 

Exercise: 

• Inhale to perform the Clam 45 Degrees, 
• Exhale extend the top leg out at hip height in line with the hips, pointing through the toes,
• Inhale to bend the top knee, heels come together, 
• Exhale to lower the top knee back down. Repeat 20 times. 

3. Circles

Setup: Bottom leg bent at 90 degrees in front of the body, top leg extended out long in line with the body at hip height, toes pointed. Core engaged. 

Exercise: 

Breathe naturally to perform little circles with the top leg, circling from the hip joint. Reverse the circles. 20 repetitions each circle. 

4. Lift & Lower

Setup: Same as above (for Circles). Core engaged. 

Exercise:

•  Inhale to point the toes to lift the leg up as high as able without collapsing through the underneath side of the waist, 
• Exhale to flex the foot to lower the leg back to hip height.

Don't forget to swap sides when you are finished and work on your other glute!!!

These home exercises and many more are explained in detail in our 10 Week Pilates Online Program! Click HERE to see more. 

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