5 Pilates Moves To Tighten Glutes

5 Pilates Moves To Tighten Glutes

It's no joke staying motivated during lockdown. So, we've listed 5 Pilates Moves to Tighten your Glutes that you can do before your morning shower. Simple!

Grab your mat and try these moves out below:

 

1. Pelvic Curl with Extension

Equipment: Sliders

How To: Lying on your back supine, knees bent and parallel feet on sliders, hip distance apart. Inhale to prepare, pelvic curl hips to sky as you exhale. Inhale, slide your feet away from you. Exhale to draw them back in. Repeat 5 - 10 times then release your spine back to the mat.

 

2. Inner Thighs

Equipment: Magic Circle

How To: From the same starting position above, place your magic circle between your thighs, just above the knees. Pelvic curl up to the sky, squeeze your circle trying to make the pads touch, resist it back out, slowly release pelvis back down to mat one vertebra at a time. Repeat 5 - 10 times.

 

3. Donkey Kicks

Equipment: Ankle Weights

How To: Place both ankle weights around your right ankle for extra oomph. Come into a table top. Hands under shoulders, knees under hips. Flex your right foot, lift your right leg up into a right angle behind you, keeping your heel close to your glute, then lower the knee back down to the mat. Repeat 10 times then hold your leg up at the top and pulse one inch up, one inch down 10 times. Repeat the exercises for two more rounds. Switch sides.

 

4. Side Lying Series

Equipment: Ankle Weights

How To: Keep both ankle weights on one leg. Lie down on your side, bottom arm long, head resting on shoulder or a ball. Place your top arm on the mat infront of you, bend your bottom knee in and extend your top leg long aay from you. Lift the top leg up and down 10 times, pulse at the top for ten, repeat two more times, a total of three rounds. Switch sides

 

5. Side Lying Series

Equipment: Swiss Ball

How To: Place your head and shoulders on the swiss ball and feet on the ground in a crouch/squat. Lift your hips up so you are in a reverse table top and place your hands on your hips. Lift your right heel off the ground. Lower your hips half way down and then lift them back up to the sky with a straight spine. Repeat 10 times, then switch to the other side. 

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