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Does Pilates Help You Get a Bigger Butt?

author image Roger Cahill
Roger Cahill has been a health and fitness professional since 2004. Cahill holds a Bachelor of Science in kinesiology from Arizona State University. He also has excelled as a professional runner and was a former Sun Devil Student Athlete. Cahill has earned his American Council of Exercise personal training certification and has trained many professional athletes.
Does Pilates Help You Get a Bigger Butt?
Two women are doing pilates. Photo Credit jovanjaric/iStock/Getty Images

No need to get butt implants when you can gain muscle in your booty. Your butt muscles — glutes — are just like any other muscle in your body, meaning with the right training it has the potential to grow in size. Pilates training targets your glutes to build strength and increase your lean mass.


Genetics is partially responsible for the way your body looks. Some people may gain more muscle in their arms, while others may naturally have a more muscular lower body. However, with the proper training you can develop any part of your body, including your butt. Your butt is made up of three major muscles: your gluteus medius, gluteus minimus and gluteus maximus. The gluteus maximus is responsible for the characteristic rounded shape of your butt. The medius and minimus are used to abduct the thigh, meaning move the leg in and away from your body.


Pilates was created by Joseph Pilates in the 1920s. Originally designed to keep dancers toned and flexible, Pilates became a fitness phenomenon because of the results it delivered. Pilates uses your own body weight for resistance to help tone and shape your body. Using your own body weight for resistance allows you to increase your lean muscle to tone and develop all parts of your body, including your butt.


The bridge targets your hamstrings and glutes, helping to increase your muscle and lift and tone your butt. Begin by lying on your back with your knees bent, placing your feet flat on the ground. Rest your arms by your sides and keep your shoulders and neck relaxed. Press your heels into the ground and lift your hips up toward the ceiling, rolling your weight into your shoulders. Squeeze your butt at the top and slowly lower back down. Press up and down 15 times, holding at the top to firm your glutes.

Pilates Beats

Pilates beats are designed to target your glutes to gain muscle and size. Start by lying face down on your mat, resting your head on your arms and turn your toes so they are facing out. Lift your legs up a few inches off the floor and beat your legs together, performing in and out pulses taping your heels together. Focus on squeezing your glutes to help keep your legs lifted. Complete 30 to 50 beats and then lower your legs. Repeat two or three sets to maximize your glute strength.


Practicing Pilates consistently is the key to developing your back side. Engaging in regular Pilates sessions three to four days a week can help you build the muscular strength in your glutes. Pilates increases your lean mass which also helps you shed unwanted fat. The more muscle you have, the more efficiently you can burn calories, promoting weightless and a defined butt.

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