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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5 Pilates Exercises for a Sculpted Upper Body

Even though it is winter in Australia (or a mild spring in Brisbane!) and our arms may be draped in long sleeves we still need to work on our upper body! As annoying as the phrase 'summer bodies are made in winter' is, its damn true! Here are 5 upper body exercises you can do at home to get your upper body strong and toned! 

1. Swimming 

Setup: lie on the stomach, slight tuck of the pubic bone up towards the ribs. Neutral spine, lift the abdominals up and in from the floor. Shoulders and shoulder blades gliding down the back, arms extended out long in front of the body, arms parallel. Legs extended hip distance apart, glutes squeezed and back of the legs active, lifting up towards the ceiling.

Exercise: Breathe naturally to lift one arm off the floor whilst simultaneously lifting the opposite leg. As the arm and leg lowers down to the mat the other arm and leg lift. Continue to reciprocally swap the arm and opposite leg. Reach the thigh and the arm as high off the mat as can maintain the straight long limbs, the neutral spine and the shoulders down and back. 'Swim' for 30 seconds, 3 times. 

2. Tricep Circles

Setup: Four-point kneeling position, hands directly under the shoulders, fingers spread, soft elbows, knees directly under the hips, neutral spine, shoulders gliding down and back, chin gently tucked, back of neck long. Lift the navel up towards the spine whilst squeezing and lifting the pelvic floor.

Exercise: 

Inhale: lean the body weight backwards slightly, then bend the elbows to almost touch the ground, keeping the neutral spine.

Exhale: take the nose towards the ground and past the hands, leaning the torso as far forwards as possible without arching the lower back, then straighten the arms returning to the start position. Repeat 10 times, 3 sets. 

3. Pilates Plank 

Level 1: Elbows bent directly under the shoulders, knees bent at 45 degrees, legs squeezed together, feet flat on the floor. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.

Level 2: Elbows bent directly under the shoulders, extend the legs into a full plank position, knees off the floor, legs squeezed together. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.  

Exercise: 

On every exhale draw the navel up towards the spine and melt the ribs down towards the hips a little more.

With every inhale lengthen the body further. Hold for 30 seconds, 3 times. Work up to 45 seconds and then 60 seconds. 

4. Chest Pushups

Setup:  
Level 1: Four Point Kneeling Position, hands slightly wider than shoulder width apart. 

Level 2: legs extended behind the hips at a 45-degree angle, hands slightly wider than shoulder width apart.

Level 3: extend the legs into a full plank position (above photo). Slight tuck of the pubic bone up towards the navel. 

For all levels: neutral spine and wrap the abdominals against the ribcage to prepare. 

Exercise:

 Inhale: as the elbows bend out to the side the body lowers towards the floor in one straight line for three counts,

 Exhale: press through the palms to lift the body back to the start position for one count.

5. Tricep Pushups 

Setup: same levels and breathing as Chest Pushups. Hands shoulder distance apart, elbows point back towards the legs, elbows tucked in by the sides. Inhale to lower into the pushup for 3 counts, elbows graze the side of the body to bend, exhale to lift up, straightening the arms. 10 reps, 3 sets. 

Lots of exercises like these and many more on our 10 Week Online Pilates Series! Click HERE to learn more!  

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