Pilates is a very gentle and effective workout that enables you to strengthen, shape, stretch and relax your body, according to "Pilates Fitness Training for Body and Soul." Pilates tones and streamlines the body, especially the hips, thighs, tummy and glutes, known as the "trouble zones." Fortunately, several Pilates exercises effectively target the troublesome glutes while also firming up the other areas.
Single Leg Kicks
Single leg kicks are excellent for stabilizing the hips and strengthening the glutes, back and shoulders.
Lie on your stomach and prop yourself up on your elbows, with your hands clasped together. Extend your legs out long behind you. Pull your belly button into your spine and press your elbows firmly into the floor. Stabilizing your core, bend your left knee and kick your left heel to your left buttock with three gentle but precise "beats." With control, lower your leg back down and repeat the movement with your right leg. Be sure to keep your hips and shoulders stable throughout the movement. Complete two sets of four alternating repetitions per side.
The Oyster
The oyster is a great exercise for giving your glutes that extra lift.
Lie on your side and extend your lower arm so that it creates a straight line with your torso and rest your head on your upper arm. Bend your knees and adjust your feet so that they are aligned with your spine. Drape your top arm across your waist and place your palm on the floor for support. Lift your waist slightly so that your spine makes a straight line from your neck to your hips. Stabilizing your core and your hips, open your top knee toward the ceiling. Open the knee only as wide as you can without moving your hips. Hold this top position for a count of one and then lower your knee back down. Complete 10 repetitions and then switch sides.
Side Kick Series
The side kick series works your entire torso, and tones your hips and glutes.
Lie on your side with your lower arm stretched above you head and your head resting on your upper arm. Drape your top arm across your body and press your palm into the floor. Stack your hips, extend your legs and bend slightly at the waist so that your legs are angled slightly with your torso. Pull your belly button into your spine and stabilize your core. Lift your top leg parallel to the floor. Keeping your torso perfectly stable, swing your top leg forward. Stretch your toes and swing your leg back as far as you can while keeping your torso stable and relaxed. After moving in each direction three times, switch sides.
Bridge With Leg Circles
The bridge with leg circles exercise effectively targets the glutes and thighs while recruiting stabilizing muscles from the hips, abdomen and back.
Lie on your back with your knees bent and feet flat on the floor and hip-width apart. Allow your arms to rest at your sides with your palms down. Extend your left leg into the air so that is perpendicular with the floor. Stabilizing your core, push through your right heel to lift your hips off of the ground until they are lined up with your right knee and your shoulders; hold this position. Circle your extend left leg in small clockwise circles six times, then perform six counterclockwise circles. Slowly lower your hips back to the ground one vertebrae at a time. After reaching the ground, lower your left leg to the ground, then perform the movement with your right leg in the air. Complete two sets of this exercise on each side.
References
- "Pilates Fitness Training for Body and Soul"; Antje Korte; 2004
- Shape Fit: Bridge with Leg Circles
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