Pilates benefits like improved flexibility, better muscular control, increased muscle strength, etc. make it one of the best workouts. Those who try it usually become hardcore fans and others don’t know much about it. The benefits of Pilates are associated with exercises that lift, tone and sculpt the buttocks. Additionally, they improve core strength, hind legs, and back and abdominal muscles. (See also: Pilates Exercise For Lower Back Pain)
These glutes exercises are simple and effective and can be performed at home. You don’t need any equipment; all you need is a mat. Pilates especially focus on the butt muscles (glutes). These muscles are important for body posture and control. Pilates movements are slow and deliberate, which helps in targeting the neglected muscles along with the others. Focusing on the form can help you reap the best benefits of Pilates.
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5 Pilates Exercises for Glutes
Also known as the Bridge, this is a basic warm-up exercise for the spine and the abdominal muscles in the Pilates regime. It also engages the glutes and hamstrings in addition to lengthening the hip flexors. Focusing on spine articulation can maximize bridge exercise benefits.
How to do Pelvic Curl
- Lie down on your back on the mat and bend your knees. Your feet should be flat on the floor
- Exhale and tilt your pelvis by engaging the abdominal muscles. Try to pull your navel down towards your spine
- Inhale as you press your heels towards the ground and lift your tailbone. Raise your hips, lower, and middle in that order
- Hold for 5 seconds (or breathe 5 times) while digging your heels into the mat
- Exhale as you roll the spine back to the floor
- Repeat 3-5 times
Crisscross is the perfect exercise for abdominal muscles with a special focus on obliques. The latter, when toned and strengthened, help in posture stabilization in addition to improving rotation of the spine. Building obliques benefit the waistline. It is important to target the obliques while working the abs.
How to do Criss Cross
- Lie on your back on the yoga mat and bend your knees so that your shins are parallel to the floor
- Support the base of your skull by placing your hands behind your head and keep the elbows wide
- Pull in your abs as you exhale and leave the pelvis in a neutral position. Keeping the shoulder blades down, curl your shoulders and chin off the mat
- Exhale as you stretch your left leg out and rotate your torso towards the right knee as the left elbow touches the right knee
- Inhale as you assume the original position
- Exhale as you perform the same action with the opposite leg and arm
- Do 6-10 repetitions
Heel Beats strengthen the entire back along with the hamstrings. It is one of the easiest and the best Pilates butt exercises that you can do at home. Or you can take Pilates classes at a gym near you as well. They directly target the glutes as well as the inner thighs.
How to do Heel Beats
- Lie on your stomach on the mat and place your forehead on your hands. Your legs should be stretched out straight underneath you and joined together
- Use a towel (folded) to lift your abdominal muscles off the mat and lengthen your spine
- Draw the inner thighs together and turn them very slightly out at the hip. Keep the heels tight
- As you lift your legs in the air, keep your abs lifted as well. Don’t let your knees bend and keep your body as straight as you can
- Push your heels apart and draw them back quickly and then draw them back to the mat
- Repeat up to 20 times
The modified swimming Pilates workout improves the connection between the mind and the body in addition to making you a mindful swimmer. This is challenging but fun and helps you improve limb movement coordination. It targets the glutes along with working the core muscles.
How to do Pilates Swimming
- Lie on the mat on your stomach and keep your legs together and straight
- Stretch your arms straight overhead keeping your shoulders away from your ears
- Lift your navel away from the floor. Pull in your abs as you do so
- Next, lift your legs. Keep them straight; don’t bend the knees
- Then, paddle your left leg and right arm and then vice-versa
- Pump up and down vigorously
- Breathe in counts of five and exhale similarly
- Repeat 30 counts of breath cycles
Leg Kick Back
Also known as the glutes kickback, this is one of the best Pilates exercises that primarily target the glutes. Additionally, it stretches the hamstrings quite well. Use an exercise band to increase the intensity and effectiveness of the exercises.
How to do Leg Kick Back
- Get on all fours. Place the resistance band around the right instep and hold the ends under your hand(s)
- Lift your abdominal muscles. Extend your right hip to bring the thigh parallel to the floor
- Kick your heel back slowly till the entire leg is straight. Make sure to maintain the height of the knee
- Don’t let the knee drop as you bend your heel back toward the butt
- Repeat 8-10 and then alternate the limbs
Don’t tense your shoulders and try to maintain proper form. Consult a trainer if you’re not sure about the technique.
About The Author:
Swati Khandelwal health and fitness enthusiast and Graduation in Physical Education from Delhi. She generally writes and shares her knowledge of health and fitness to help people to reach their health and fitness goals.