Lift your tush in just a few minutes! Try these three Pilates butt exercises to tone and tighten. Perform each exercise for 1-3 sets of 15-20.
Safe for Prenatal MamaFIT clients in 1st trimester. 2nd and 3rd trimester omit Bridges if needed.
Lie down on your back, bend your knees and place feet hid width apart. Spine should be neutral. Arms straight at your sides, palms down. Inhale through the nose to prepare. As you exhale out of the month pull navel to spine and curl pelvis, lower spine, mid spine off the mat while squeezing your hamstrings and glutes. Inhale to hold the position with hips lifted. Exhale and articulate the spine back to the mat. *Put a folded bath towel, small ball, or Pilates ring between the knees to work the inner thighs as well!
2. The Clam
Lie on your side and end your knees so that your thighs are at a 90 degree angle to your body. Reach your bottom arm out overhead and rest your head. Place your top hand on the floor in front of your chest and press firmly into floor to contract abs. Stack your hips directly on top of each other vertically. Keep your big toes touching and lift your feet up about 2-3 inches off the floor. Rotate your top leg in the hip socket to open as far as you can go without moving your hips. Then bring your knee back to the start position. *For a challenge perform exercise with a band around the thighs above the knees.
3. Leg Kick Back
Start on all fours (hands and knees), feet hip width apart hands shoulder width apart, flat back, navel drawn to spine. Inhale, keep your right knee bent on floor and then exhale to extend your right leg straight back so your thigh is parallel to the floor. Flex the right foot. Inhale bend the knee back to start without touching the floor.