It doesn’t matter if you’re a guy or a girl. A tight firm butt is sexy.
It’s one of those body parts we all want to build.
So how do you get it?
Traditional exercises like squats, lunges and deadlifts have always been the staple moves when sculpting a firm behind.
But there is another way… And you can do it even if you don’t have access to weights.
Adding some Pilates butt-lifting moves to your routine will give you the sort of lifted plump rear end that fills out a swimsuit, or a nice pair of jeans.
These Pilates exercises work the three different muscles that make up your butt: the gluteus maximus, medius and minimus. And we’re targeting them all at the same time.
Many Pilates moves — including the ones I’ve demonstrated for you below — focus on correct body alignment. Controlled movements are used to tense specific muscles in the lower body, without overuse of the hip flexors or low back.
I’ve filmed a “butt burn” lower body workout that you can start practicing right away. For maximum results, please pay careful attention to my points about how to properly hold your position with each exercise.
Do 10 to 15 reps of each move (on each side), for a total of 4 sets. Do all three moves in a row without stopping. Rest for 10 seconds between each set.
You can repeat this sequence up to 3-4 times per week.
Here are the important points to keep in mind when performing the Pelvic Curl, Hip Side Out and Push Up See-Saw:
- Ensure proper body alignment and constant engagement of the glutes.
- Pull your belly button in towards your spine while keeping your ribs pulled in and together.
- Keep your pubic bone lifted and tucked under while you lengthen the lower back. This’ll help prevent your low back from getting involved in the movement.
- When on your side, keep your hips stacked on top of each other, without rolling your shoulders forward or pushing your hips back.
- When doing the Push Up See-Saw, keep your leg lengthened behind your body at all times, and squeeze your glutes firmly.
If you feel the side of your butt cheek start to burn and cramp a bit when doing the Hip Side Out, don’t worry. It’s perfectly normal. Keep your butt squeezed tight and hips stacked and it will get better.
Maintain control and body awareness while doing your Pilates moves for maximum effectiveness.
Performing these incredibly effective Pilates exercises between workouts or on your off days will help you create added definition and plumpness in your glutes. And THAT makes a butt worthy of admiration.