When describing what he called the "powerhouse," Joseph Pilates included the abdominal, back and gluteal muscles. Pilates believed these muscle groups worked together to support postural alignment, balance and strength. Pilates and fitness instructors may refer to these muscles as your core. While people often associate the Pilates method with abdominal exercises, the gluteal exercises also are crucial to the series.
Heel Squeeze
Moira Stott of Stott Pilates developed the heel squeeze as a means of teaching her students to voluntarily activate their gluteal muscles. Lie prone on an exercise mat, with your forehead resting on your hands. Bend your your knees to a 90-degree angle. Keep your heels together, but separate your knees so they are hip-width apart. Inhale to prepare. Exhale and contract your butt muscles as your press your heels together. Perform 10 repetitions. Progress the exercise by lifting your thighs from the mat, and closing your legs as your squeeze your heels together. Add challenge by placing a fitness circle between your ankles, and squeezing the circle as you press your heels together.
Heel Beats
The heel beat exercise works your butt, back and inner thigh muscles. Lie face down on an exercise mat, resting your forehead on your hands. Extend your legs and turn them out at the hip socket, so that your heels face each other and your feet turn out. Inhale to prepare. Exhale and lift both legs from the floor. Keep your legs lifted and beat your heels together and apart. Perform 10 beats. Repeat the series three times. Vary this exercise by fluttering your legs up and down, instead of opening and closing them. Keep your abdominal muscles engaged throughout the series.
The Clam
When Pilates opened his studio in New York City, he became an exercise guru for professional dancers. Dancers require "turn-out," which involves external hip rotation. The gluteus medius muscles play a key role in rotation. The clam exercise, performed in a side-lying position, strengthens your gluteus medius and outer thigh muscles. Bend your knees to a 45-degree angle, and rest your head on your supporting arm. Keep your heels together as you lift your top knee so it faces the ceiling. Use your core muscles to stabilize your pelvis. Perform 10 repetitions, and then change sides.
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