Pilates Exercises For Glutes

Pilates exercises are used as a method to tone the body, increase flexibility, strengthen the core muscles and realign the spine to improve posture. Although emphasis is placed on exercising the abdominal and lumbar muscles, many poses work the gluteus, or muscles in the buttocks, as well. Pilates exercises stretch and strengthen the muscles to alternately tone and relax them as you progress throughout the movements.

Swan Dive One

Lie face down on your mat with your forehead resting on a folded towel or soft pillow. Rest your arms at your sides with your palms facing toward the ceiling. Relax your shoulders as you tighten your inner thighs and point your toes. Inhale as you lengthen your spine and slide your shoulder blades down your back. Exhale as you tighten your abdominal muscles. Raise your upper body off the floor about 6 inches as you inhale, pull your shoulder blades down and keep your chest open. Do not raise your neck or head. Exhale as you lower your upper body back to the floor. Repeat this movement five times.

Side Kicks

Lie on your left side with your left elbow bent and your head cradled by your left hand. Keep your right elbow bent in front of you at your waist and your right hand flat on the mat. Stretch your legs out before you at a 45-degree angle. Lift your right leg to hip height and inhale as you kick your right foot forward in a flexed position. Exhale as you move your right leg back behind you as far as your hips will go without rocking. Repeat this movement for five to 10 repetitions, then switch sides and repeat.

Up and Down

The goal of this exercise is to lift your leg quickly on the upward movement and to maintain control and resist gravity on the downward movement. Lie on your right side with your right arm bent and cradling your head. Start with your heels together and feet flexed with your toes pointing away from each other. Inhale as you lift your left leg straight upward toward the ceiling as high as you can without your hip rolling forward or backward. Exhale as you lengthen your hip and bring your leg down slowly. Repeat this movement five to eight times, then reverse sides and repeat.