Pilates Exercises For My Butt

Copyright (c) 2012 Claudel Kuek

We all have butt issues! We may not be born with the perfect butt (pretty and perky) but here are several Pilates exercises that will help bring the ideal butt closer to you. Follow these exercises if you want to fix the droopy or sagging bottom, the flat or non-existent bottom, the wide bottom with saddlebags, or the all-around flat or big bottom. Remember to do these exercises at least three times a week, moderate your food intake and spend less time sitting and lounging. Walk to the car or grocers, take the stairs, jog in the park with your friend.. make walking and staying active a new habit of yours.. you will find a new best friend in your butt.

1) Droopy or sagging bottom

Bridge (with ball) (hamstrings, glutes and abdominals)

Lie face-up on the floor, knees bent, feet resting near the top of the ball, arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.

Rear Leg Lifts (hamstrings and glutes)

Kneel on hands and knees. Hands are should-width apart, knees aligned under hips, head relaxed, neck in line with the spine. Extend right leg behind you, with toes pointed lightly touching the floor. On the exhale, tighten right buttock to lift extended leg up to hip height. This should be a slow, controlled movement. Lower leg to the floor on the inhale and lift extended leg on the exhale. Work up to 12 times and repeat on the other side. Strap on ankle weights to increase the intensity.

2) Flat or non-existent bottom

Pelvic Curl Lifts (abdominals, glutes and hamstrings)

Lie on the mat with your knees bent and feet placed hip-width apart. Place your arms straight by your sides with the fingers reaching towards the feet. On the exhale, draw in the abdominal muscles as you curl your pelvis, lifting the lower back vertebra by vertebra off the floor. Keep your neck and shoulders relaxed, your body still and your legs parallel as you do mini pulses while raising pelvis up 2 to 3 inches - keep pelvis tucked and buttocks clenched. On the next exhale, articulate the spine in reverse order from the top of the spine, to bring the body back down to the mat in starting position. Do this 5 times.

Plié Squats (quadriceps, hamstrings and glutes)

Stand with your feet shoulder-width apart, your arms hanging relaxed at your side, your neck and shoulders relaxed. On the exhale, sit back onto your heels as you gently squeeze your abs. Tighten your glutes on the inhale. Exhale again as you bend your knees and lower your hips almost to the floor. Let your feet turn out but keep your heels on the floor. Inhale to slowly push through your heels and stand back up. Repeat this move 8 times.

3) Wide bottom with saddlebags

Side Leg Drops (abductors and glutes)

Lie on one side in a straight line with the bottom arm supporting your head up. The top arm is bent with hand placed on the mat. Keep your pelvis in a perpendicular line to the mat. Lift your top leg to hip height, knees bent slightly and droop your foot with toes pointed toward the mat (floor). Imagine your big toe is touching a hot stove on the mat so you don't want to stay there long. As soon as the toe taps the mat, it lifts off the mat again with the heel of foot reaching to the ceiling. Stay stable and square in the hips as you tap and lift your toes for 25 times without stopping. Breathe normally.

Side Kick Kneeling (quadriceps, glutes and abdominals)

Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale, kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 12 times before switching sides.

4) All-round fat or big bottom

Glute Kickbacks (glutes and hamstrings)

Get on your hands and knees on the floor, knees bent at 90 degrees so thighs are perpendicular to the floor. Keeping your head up, exhale as you lift your right leg back and up, maintaining your 90-degree knee-bend, until your foot is higher than your head or your thigh is horizontally in line with your torso. Squeeze your right gluteus and slowly lower your leg back to start position. Repeat this 10 times before switching sides.

Lunges (quadriceps, hamstrings and glutes)

Step one leg forward placing your weight onto your heel as your hands are placed behind your back. Lower your hips and pelvis into the lunge as you exhale. Keep your knee behind your toes, stepping out farther if necessary. Reverse lunge to come back to starting position before you step forward on the other leg. Deeper lunges or alternating lunges quickly can help to intensify this exercise. Repeat 8 times on each side.

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