Here's the greatest thing about Pilates butt exercises: We almost never do anything that affects just one part of the body. Therefore, these Pilates moves will work the backs of your legs, abdominal muscles, and back too!
It is not recommended that you do all of these exercises in a row. These are options to add to your regular balanced routine. In Pilates we work our muscles in context with the effort you need for the exercise, so don't over-do your glutes (butt muscles). Stay balanced. Be sure to click on the full instruction links to get the details for each exercise.
Lie on your back with your knees bent and your feet flat on the floor.
Exhale: Do a pelvic tilt by engaging the abdominal muscles to pull your navel down toward your spine.
Inhale: Press down through your heels to curl the tailbone up. The hips raise, then the lower spine, and finally the middle spine.
Come up to the base of the shoulder blades with a straight line from hip to shoulder.
Hold the position for 5 full breaths digging your heels down into the mat. Inhale one last time.
Exhale: Use abdominal control to roll the spine back down to the floor. Begin with the upper back and work your way down.
Repeat 3 to 5 times.
Lie on your stomach with your forehead on your hands. Your legs are together, straight underneath you.
Lift your abdominal muscles away from the mat. Feel your spine lengthen.
Turn your legs out very slightly at the hip. Draw the inner thighs together and keep the heels as tight as you can.
Keep your abs lifted as you draw the legs up in the air off the mat. Lengthen them as straight as you can.
Quickly beat your heels together and apart.
Do 20 beats. Rest and repeat.
Lie on your stomach with the legs straight and together.
Keeping your shoulders away from your ears, stretch your arms straight overhead.
Pull your abs in so that you lift your navel up away from the floor.
Lift everything up in the air. The head, arms, legs, and abs all lift up into a lengthened reaching position.
Paddle the right arm up and the left leg up. Then switch.
Begin alternating right arm/left leg, then left arm/right leg, pumping up and down in vigorous pulses.
Breathe in for 5 counts and out for 5 counts. Perform a total of 30 counts or 3 full breath cycles.
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