The gluteal muscle, glutes and buttocks are all terms used for the gluteus maximus. Pilates exercises performed regularly can tighten and strengthen your rear. Pilates is a form of body conditioning exercise designed to increase strength, flexibility, endurance and coordination without building muscle bulk, according to the Nemours Foundation. Many people use Pilates to chisel a long and lean physique. See a doctor to evaluate your health before embarking on any exercise program.
Pilates Bicycle
The Pilates bicycle exercise works your gluteal and leg muscles. The movement is similar to riding a bicycle upside down, using a reverse pedaling motion. Lie down on your back on an exercise mat. Place your hands on your lower back and use your upper arms and shoulders for support as you raise your lower body into the air in an upside-down bicycle position. Position your right leg, with your knee as straight as possible, up and toward your head. The other leg should be held up and out in front of your body. Pedal your legs in reverse, making large arcs in your motions.
Pilates Squat
Traditional squats utilize weights to build muscle bulk, while Pilates squats do not use weights, according to the Pilates Kingdom. Begin by standing with your knees slightly bent and your feet shoulder-width apart. Relax your body so your head hangs above your knees and your shoulders and arms are comfortable and hanging down. Exhale as you bend at your hips and knees as low as you can go without bending your back or neck. Take a breath as you hold the position and then inhale as you slowly raise your body to the starting position.
Bridging
Pilates bridging exercises strengthen the backs of the upper thighs, the buttocks and the back and increase flexibility of the spine. Begin by lying on your back with your knees bent and your feet flat on the floor hip-width apart. Lay your arms by your sides. Slowly inhale. As you exhale, slowly lift your tailbone toward the ceiling followed by the rest of your spine in a rolling motion, until you have lifted your shoulders. Your shoulders, hips and knees should be lined up, according to Health News. Inhale in this position and then slowly roll your spine back to the ground as you exhale.
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