Pilates exercises are a series of controlled movements designed to strengthen and tone your muscles while increasing flexibility. There are a number of Pilates exercises designed to target your lower body, to firm and lift your butt. You should perform series of Pilates exercises with no rest in between each exercise, which will help increase your heart rate to burn calories as you tone your butt. Incorporate Pilates into your fitness routine three times a week to lift and tone your butt.
Side Leg Kicks
Leg kicks will tone your thighs, butt and your abdominal muscles. Lie on your right side on a yoga or Pilates mat with your hips stacked on top of each other, and your head supported by your right hand. Rotate your left leg until your kneecap is pointing towards the ceiling and flex your foot. This is starting position.
Lift your left leg up as high as you can, using your abs to keep your torso steady. Slowly lower your leg back down to starting position with control to complete one rep. Perform 15 leg lifts with your left leg, then repeat on the other side.
Bicycle
The Pilates bicycle exercise will tone and lift your butt and target your outer thighs. Lie on your right side with your spine along the right side of the mat, and both legs straight with your feet touching the bottom left corner of the mat in a slightly pike position. Support your head with your right hand--this is the starting position.
Using your abs to keep your torso steady, lift your left leg to hip level then kick your leg back behind your body. Bend your knee, squeezing your butt to bring your foot close to your butt. Keep your knee bent as you move your leg forward until your knee is in front of your body, then straighten your leg and return to starting position to complete one rep. Perform 10 reps, then repeat on the other side.
The Bridge With Pillow
The bridge with a pillow will tone your butt, thighs and abs. Lie on your back with your arms at you sides and your knees bent with your feet on the floor. Place a pillow between your knees and squeeze with your inner thighs. Engage your abs by pulling your belly button in towards your spine and pressing your lower back into the floor. Keep your tailbone tucked in for the duration of the exercise.
Keeping your abs engaged, press your weight into your feet and squeeze your butt to lift your torso until it is in line with your thighs. Hold this position for three seconds, using your abs to keep your balanced and distribute your weight evenly between your feet, then slowly lower back to start position to complete one rep. Perform 10 reps.
References
- Easy Vigour: The Bridge With Pillow
- "Winsor Pilates Bun and Thigh Sculpting--Sculpt Your Body Slim"; Mari Winsor; DVD
- "Winsor Pilates 20 Minute Workout"; Mari Winsor; DVD; 2003
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