Killer moves to tone your butt

Written on the 20 January 2015 by Studio Pilates

Want to get that head start to your summer body right now? Follow these simple exercises to get a great behind!

Basically, it comes down to 2 things losing excess body fat and toning up the buttock muscles. If you are overweight, then no matter what you do, to have a great bottom, you will need to lose some body fat, by both eating a healthy diet and obviously exercising.

But losing weight is not the only thing you need to do. Sometimes even the skinniest of girls can have buttocks which are starting to head south...saggy and floppy! It all comes down to having great muscle tone in the buttock muscles to lift the bottom up and give the appearance of firmness we are all after.

So how do we get this muscle tone? Many people think that they do a lot of walking, running etc, so that will tone the buttock muscles. True to a certain extent, however, a lot of us have lazy buttock muscles they like to do nothing except be sat upon!

Believe it or not, you can go for a run without actually using your buttock muscles much at all, you can compensate by using your thigh and calf muscles instead.

A little bit of info about the buttock muscles; there are actually several groups of muscles around the buttock region the technical name for them are the gluteals. The two major ones are the gluteus medius, which is the muscle at the side of the hips, and gluteus maximus which is the muscle further around the back, but there are many other smaller important muscles too. To achieve the best results, all of the gluteal muscles need to be worked. Exercises such as lunges and squats, whilst great, tend to work more the gluteus maximus muscle and not so much the smaller muscles around the sides of the hips.

Without a doubt the most effective, targeted way to tone your buttocks is by doing Pilates exercises they target not only the larger buttock muscles but also all of the smaller ones for an even, rounded appearance that also trims the hips. Supermodel and Gisele Bündchen and former Miss Universe Jennifer Hawkins have the two of the best bottoms around, and in recent interviews both stated that they recommend doing Pilates every day. Try these Pilates moves to totally tone the buttocks...

Kneeling Side Kick

 

Kneel on one knee, with the other leg held out straight and in line with the body. Place one hand on your hip and the other on the mat, about 60cm from your knee, so that your hand, head, hip and lifted leg are all in one straight line. Slowly raise the leg up to hip height and slowly down again without touching the mat. Feel this work through the side of the buttock. Repeat 50 times with a 10 second hold at the end then change sides.

Horsekick

Kneeling on all fours. Extend one leg straight out behind you and turn the foot outwards. Keeping the T-Zone tight and ensuring there is no arching at all through the back, squeeze the buttock, exhale as you slowly sweep the leg out to the side without lowering the leg and without moving the hips at all. Inhale return the leg back to the centre. Do 50 reps each leg keeping the body dead still.

 

For a complete butt blasting workout, try the Brazilian Butt Toner Pilates workout DVD by Studio Pilates International®, which gives 90 mins of exercises to tone the entire body with a real focus on the buttocks.

 

 

 


Author: Studio Pilates