Booty. Bum. Badonkadonk. Bottom. Backside. Whatever you call it, most people want a butt that makes them look good from behind. But regardless of your goal, it's never a bad thing to have a strong gluteus maximums — the biggest muscle in your body and a key part of almost every move you make: sitting down, walking, climbing stairs, etc.
Which is why you need Cassey Ho's booty-building Pilates workout to get your glutes in prime form. (Bonus: This workout will kill your thighs, too! In a good way.)
Butt Lift Pilates Workout for Beginners
For this workout, you can either follow along with Cassey in the video above or you can do the moves as outlined below:
Move 1: Bridge Leg Sweep
- Start in a glute bridge: Lie on your back, knees bent with feet near your butt. Press through your feet and upper back to lift your hips off the floor.
- Raise your left leg off the floor at a 45-degree angle. Point your toe out to the side.
- Kick your leg out to the right side, contracting your obliques.
- Swing your foot back to the 45-degree angle.
Move 2: Bridge Leg Sweep With Kick
- From the previous move, add a kick straight up to the ceiling after the leg sweep, so that your leg ends up perpendicular to the ground.
Move 3: Pointed Leg Pulse
- Still in the bridge position, end with your leg perpendicular to the ground.
- Point your foot and lift and lower (pulse) just a few inches, while anchoring through your right foot.
Repeat the first three moves for the same number of reps on the right leg. After you finish with the second round, lower to your back one vertebrae at a time, then roll onto your stomach.
Move 4: Grasshopper
- Lie on your stomach and separate your knees as far apart as is comfortable for you. Bend your knees to bring your big toes together.
- Point your toes and squeeze your glutes to lift your thighs off the floor, toes reaching toward the ceiling.
- Lift and lower several inches.
Move 5: Hamstring Curl
- Extend your legs so that they hover just above the ground.
- Squeeze your glutes and hamstrings to bend your knees to 90 degrees.
Move 6: Heel Clicks
- Without lowering your legs to the floor, extend your legs out and hold.
- With toes facing out to the side, bring your heels together.
- As quickly as you can, bring your heels back out, squeezing your glutes the entire time.
- This move should be a quick pulse in and out.
Lower your legs to the ground, then push back into Child's pose with your butt resting on your heels and your arms extended out in front of you. Breathe and hold for 10 seconds.
Was this booty-sculpting workout not hard enough for you? Try adding ankle weights or a resistance loop next time you do it to really feel the burn. Or repeat the entire circuit more than once.