Trying to build a bigger, rounded butt presents a unique challenge because the best exercises for building the glutes also work the thighs, and with many people, the hamstrings and quadriceps take over. Pilates exercises like full squats and heel beats can get you the butt you want by using a few tricks that make sure the glutes actually engage.
Glute-Building Tricks
When performing Pilates exercises for the butt, consciously engage your glutes. Practice this before doing the exercises by sitting in a chair and contracting your glutes. You will feel your glutes harden against the chair. Use this same technique when doing Pilates.
Another trick is to push through your heels. Pushing through the ball of your foot is more likely to engage your quadriceps. This technique doesn't apply to every exercise, but it works for full squats and shoulder bridges.
Full Squat
The full squat Pilates exercise works the gluteus maximus, which is the main muscles of the buttocks. This muscle gives the butt its shape. To perform the full squat, stand with your feet shoulder-width apart, your arms hanging relaxed at your side and your neck relaxed. Sit back onto your heels and gently squeeze your abs. Tighten your glutes. Then, bend your knees and lower your hips almost to the floor. Let your feet turn out but keep your heels on the floor. This requires flexibility in the calves and hips. Then, push through your heels and stand back up.
Shoulder Bridge Prep
The shoulder bridge prep, like the full squat, can become a thigh exercise if you let it. By following the tips of pushing through the heels and consciously squeezing your glutes, your butt should be burning during the shoulder bridge. To begin, lie on your back and place your feet hip-width apart on the floor with your knees bent. Align the knees with your ankles and put your arms on the floor next to you. Tighten your glutes and lift your hips toward the ceiling. This is the bridge position. From there, slowly lower yourself back to the floor.
Heel Beats
The heel beats exercise doesn't involve your feet on the ground, so it's up to you to really focus on using your glutes to lift your legs. If you feel this exercise in your hamstrings, drop your legs back to the floor and practice squeezing your glutes only. If you are doing the heel beats correctly, you should feel your glutes and lower back working. To begin, lie on the floor with your forehead resting on your arms. Raise your legs straight toward the ceiling and then kick your heels together by alternatively opening and closing your legs.
References
- Lee Hayward's Total Fitness Body Building; How to Build a Bigger Butt; Lee Hayward
- Easy Vigour; Pilates Exercise: The Illustrated Full Squat; Bruce Thomson
- Easy Vigour; Classic Pilates Mat Exercises Online: The Shoulder Bridge Prep; Bruce Thomson
- Easy Vigour; Classic Pilates Mat Exercises Online: Side Kick Series: Heel Beats; Bruce Thomson
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