Pilates exercises to tone your bottom

You wont believe what Pilates can do for toning your whole body. One of the many places people notice the biggest difference is in their body is their “toned bottom”. After 1 to 3 months of 2 to 3 classes a week you will have a shapely contoured bottom 🙂

Your bottom is made up of some really important muscles that are integral to pelvic stability and good posture.

Some conventional exercises that would be a good add on to this program are:

Do 3 sets of 15 reps of the above with weights that challenge you at least by rep number 12. Then go on to do the Pilates series below:

1. Pelvic curl

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Set up:

  • Lie on your back with your knees and feet hip distance apart.
  • Knees bent at a 90 degree angle.
  • Arms relaxed by your side, palms facing down and lightly squeeze the shoulder blades into the floor opening up the chest.

Start:

  • Inhale to prepare.
  • Exhale draw your lower abdominal muscles in tightening your waist and flatten your spine. Squeeze your bottom muscles and begin to curl from your tailbone toward the ceiling one vertebra at a time until you are on the tips of your shoulder blades. Nice long line from your ear to your knee.
  • Inhale hold
  • Exhale begin to curl down from your mid-back one vertebra at a time until the tailbone is firmly on the ground and relaxed into neutral spine to repeat.

2. Pelvic curl with knee floats

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Set up:

  • Lie on your back with your knees and feet hip distance apart.
  • Knees bent at a 90 degree angle.
  • Arms relaxed by your side, palms facing down and lightly squeeze the shoulder blades into the floor opening up the chest.

Start:

  • Inhale prepare in the Pelvic Curl position
  • Exhale draw shift the weight slightly onto your right foot keeping the pelvis level and the foot and knee aligned. Draw into your abdominals, glutes and hamstrings to support the pelvis whilst you float the left knee directly above the left hip.
  • Inhale tapping the left toe to the floor and exhale again to float the knee back above the hip.
  • On the last repetition hold the knee above the hip and do small pulses from the hips up and down for 10 counts. Really squeeze into those bottom muscles.

Repeat both sides 8 times.

 

3. Side-lying leg kicks forward

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Set up:

  • Lie on your side with your knees bent at a 90 degree angle.
  • Keep the back your head, mid-back, tailbone and heels along the same line like you have a wall against them.
  • Extend your bottom arm underneath your head in alignment with the rest of your body. Have a pillow under your head for neck support and to keep the head in the centre of your shoulders. Top hand lightly supporting you with your fingers on the floor in front of your chest spread out. Try not to put too much weight on your hands and draw in through your back and tummy to stabalize.
  • Keep your hips and shoulders stacked directly on top of each other (top hip in line with the bottom hip and top shoulder in line with the bottom shoulder) through out the movement.

Start:

  • Inhale lift your top leg up to hip height.
  • Exhale maintaining the 90 degree angle at the knee joint float the leg behind you squeezing your abdominals and glutes. Keep the leg parallel to the floor at hip height.
  • Inhale float the leg forward keeping a neutral spine (slightly stick the bottom out to prevent rounding the back).
  • Pulse the last one with the leg back really squeezing into the bottom and the hamstrings

Repeat 8 times on each side.

 

4. 4pt kneeling hamstring curls

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Set up:

  • Hands underneath your shoulders and knees underneath your hips.
  • Weight equally distributed throughout the body and a neutral spine.

Start:

  • Inhale to prepare.
  • Exhale draw into your abdominals and scapular for support as you lift the right leg up to hip height using your bottom and hamstring muscles. Watch shifting the weight too much. Keep equal length between either side of your waist. We tend to shorten to one side.
  • Inhale to lower the knee back down.
  • On the last repetition pulse the foot to the ceiling really using those glutes for 10 counts.

Repeat 8 times each side.

 

5. 4pt kneeling abduction

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Set up:

  • Hands underneath your shoulders and knees underneath your hips.
  • Weight equally distributed throughout the body and a neutral spine.

Start:

  • Inhale to prepare.
  • Exhale stabilize using your abdominal muscles and open your right leg out to the side opening up your hip using your bottom muscles
  • Inhale to lower the leg.
  • On the last repetition pulse the leg for 10 counts.

Repeat 8 times each side.

 

6. Combined 4pt kneeling hamstring curls and abduction

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Set up:

  • Hands underneath your shoulders and knees underneath your hips.
  • Weight equally distributed throughout the body and a neutral spine.

Start:

  • Inhale to prepare>
  • Exhale stabilize through your centre and keep the waist long either side as you lift your leg towards the ceiling to hip height using your bottom muscles.
  • Inhale to lower down. Keep the weight off the leg.
  • Exhale open the leg out to the side opening up the hip and squeeze.
  • Inhale to lower.
  • On the last repetition pulse 10 times both leg toward the ceiling and then out to the side.

Repeat 8 times on each side.

Want to add some extra fat burning to this routine?

4 minute Tabata HIIT

  • 20 second high knees
  • 10 second break
  • 20 second jumping jacks
  • 10 second break

Repeat 8 times.

Pilates is a form of training best done on a “one-0n-one” basis when you begin. Once you have grasped the principles training in Duo’s, Trio’s and even Mat work classes are a lot more fruitful and deliver results.

One important point to remember is although these exercises tone your bottom, the combination of both good nutrition, exercise and creating a lifestyle that allows you to consistently challenge your body and eat well will yield the best results.

If you are look for more than just exercises to “tone” have a look at your 12 week coaching program. This program aims to not only help clients lose weight and tone but to ultimately change their lifestyle for good.

For more information on the above program please get our contact details via the About page.

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