1. Don't Drop the Ball
While there are many ways to tone the butt with pilates, assisted squats using your pilates ball are one of the best methods, as squats also work to strengthen the legs and thighs.
Hold your pilates ball at the small of your back and then gently press the ball against a wall. Make sure that your spine is tall and straight and that your ankles are directly below your hips.
Lift your arms straight out in front of you and then slowly bend the knees, dropping into the lowest squat you can muster as the pilates ball rolls up your back against the wall.
Lift up slowly and repeat your pilates ball exercises for the butt of your dreams five to 10 times.
2. Lifting With Lunges
Lunges are an old favorite, and are used in pilates to tone the gluts.
Stand with your feet together and your spine tall and straight. Place you hands on your hips and then take a large step forward with your right leg, bending the knee. Your back leg should be straight and lifted onto your toes. Make sure that your right knee does not drop further than 90 degrees and that your knee does not extend past your ankle.
Hold the pilates lunge for one to two full breaths, keeping your spine lifting towards the ceiling, abs tight and buttocks firm.
Take a deep breath and on the exhale gently push into your right foot and come to standing. Perform five to 10 lunges on each side.
3. Better Buns With the Bridge
The bridge is a common pose used in both yoga and pilates, and is a perfect pilates exercise for a firm butt.
Lie on your back and bend your knees, placing your feet flat on the ground. Allow your arms to rest at your sides and keep your shoulders and neck relaxed.
Inhale deeply, and as you exhale, push into your feet and lift your hips, allowing your weight to roll into your shoulders. Your body should form a straight line so that you can look down your body to see your knees.
Hold the bridge for five to 10 breaths as you squeeze your buttocks tight and then carefully roll your spine down one vertebra at a time.
4. Just Beat It
Strengthen the butt with pilates beats. Lie face down on your mat, resting your head on your arms. Turn your toes out and pull them up towards your body. Lift your legs a few inches off of the ground and then beat your legs in and out in short pulses as you tighten your gluteal muscles. Begin with 30 beats and then lower the legs, repeating two or three sets if you dare.
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