The Only 2 Pilates Moves You Need to Sculpt Your Side Butt

Image Credit: Centr/LIVESTRONG.com

If you've ever tried Pilates, you know it's great for your abs, but did you know your glutes count as part of your core?

"In my Pilates sessions, I place a particular emphasis on developing glute and abdominal strength," says Sylvia Roberts, Align Yoga and Pilates teacher on the Centr app. "It's from this core group of muscles that all energy is initiated and can then extend out to the extremities."

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And that doesn't just help you perform better in your workouts. It translates to your everyday life, too. Your glutes help stabilize and align your pelvis to prevent lower-back pain and assist in propelling your body forward when walking, running and climbing stairs, she says.

While all three glute muscles — the gluteus maximus, medius and minimus — deserve love, it's the gluteus medius that warrants way more focus than you're likely giving it.

"The gluteus medius [most commonly known as the side butt!] is typically the most underdeveloped, so you'll find I concentrate on this area quite a bit in my sessions," Roberts says.

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Watch the video below as Roberts demonstrates the two best side-butt Pilates moves to target your gluteus medius.

Here, she combines them into a quick, 7-minute workout that's perfect as a quick go-anywhere workout or glute burnout finisher for the end of leg day. But you can also sprinkle them throughout the day or add them to your favorite total- and lower-body workouts.

Move 1: Side-Lying Leg Swing With Toe Tap

Move 1: Side-Lying Leg Swing With Toe Tap
Image Credit: Centr
Body Part Butt
  1. Lie on your left side with your left arm propping up your head and your legs bent to 90 degrees, knees in line with your hips.
  2. Stack your hips on top of each other and draw your abs in.
  3. Straighten your right leg in line with your body and lift it so that your foot is several inches off the ground.
  4. Move your right leg forward until your foot is in line with your hip, keeping your pelvis stable.
  5. Tap your toe to the ground, then lift it back up.
  6. Move your leg back behind you with control, again making sure your hips stay in place.
  7. On each repetition, add one more toe tap until you reach 10 toe taps.
  8. Repeat on the opposite side.

Tip

Despite the name of the move, this side-butt Pilates move doesn't involve swinging your leg. Instead, move slowly with control.

Move 2: Raised Clamshell

Move 2: Raised Clamshell
Image Credit: Centr
Body Part Butt
  1. Lie on your left side with your left arm propping up your head and your legs bent to 90 degrees, knees in line with your hips.
  2. Stack your hips on top of each other and draw your abs in.
  3. Lift both heels a few inches off the ground.
  4. Keeping your heels together, open your legs so that your right knee points up toward the ceiling. Squeeze your glutes at the top.
  5. Lower your left knee back down with control until it hovers above your left knee.
  6. Repeat for 10 reps on each side.

Tip

Elevate your feet, but keep you abs pulled in the entire time.

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