Do you want a toned and perky booty, but nothing seems to be working? Tori Clapham, the Pilates guru and founder of Peaches Pilates, is here to help you get results!
Pilates may look like an easy breezy workout but don’t let looks fool you, Pilates is a fantastic way to tone and build muscle in your booty – trust me, your glutes will be BURNING after trying these 5 killer butt moves.
The best part about Pilates is that you don’t need any fancy equipment in order to feel the burn and work up a sweat, in fact to do this workout you won’t need any equipment at all! Unlike traditional gym exercises, Pilates focuses on slow and controlled movements to isolate muscles and build strength. Due to the low impact nature of Pilates, it makes it a great workout for everyone and is especially beneficial for those with injuries that find heavy weight bearing workouts painful.
Here are my favourite 5 Pilates exercises to achieve a peachy booty, you can do these right now at home, no equipment, no excuses, let’s do it.
Extended leg toe taps:
This is one of my OG moves, and I love it because you’re working in extension, to lengthen the leg, while your butt does all of the work to lift it! There is the added benefit of targeting your lower abdominals while in this forearm based position.
- Start on your hands and knees, ensuring your knees are directly below your hips. Drop on to your forearms, squeezing your shoulders down and back, and your lower tummy in.
- Extend one leg, pointing the toe, then lift the leg towards the ceiling, being careful not to arch your back or wobble though the hips. Lower the leg to tap your toes to the floor, before lifting once again.
- Repeat 20 reps on each leg, before holding the leg as high as you can for a round of 20 pulses. This move is even more beneficial when you add RESISTANCE! Think an ankle weight or booty band.
Hovering horse kicks:
The humble – and effective – horse kick, taken to another level by holding your body weight off the floor. Build up to this exercise by nailing a regular horse kick first, then add higher reps once you know your form is on point.
- Start on your hands and knees, making sure your knees are directly below your hips, and your wrists are below your shoulders. Tuck your toes under.
- Tuck your tailbone under slightly to ensure your core is engaged, and your lower back is supported, then lift your knees off the mat so that you are hovering. Even holding this position is a challenge!
- Once you are feeling stable – and brave – take one foot to the ceiling, being sure to maintain a 90 degree bend in the knee, and a beautiful pointed toe. Return the leg so that your knees are parallel, but without resting the foot to the floor, and repeat 15 horse kicks each side, stopping for a short rest in between.
Side kneeling toe taps:
I love this move because it’s unbelievable how hard the butt has to work – instantly – it looks oh so innocent but delivers a killer burn! The added bonus here is that your Pilates Corset switches on – as the obliques get a nice workout, too. Try adding an ankle weight for extra points.
1. Set yourself up on your right knee and right hand, ensuring your wrist is under your shoulder, and your knee is under your hip. Open up through the torso so that your hips are stacked, and your chest is proud.
2. Extend the left leg, starting with the toes pointed, resting on the floor. Engaging your core, lift the leg all the way up to hip height, then lower with control, being careful not to rush. Tap your toes to the floor then lift up again straight away – no rest for the wicked!
3. After 20 lifts, hold the leg at hip height, and pulse 10 times, before completing 10 small circles in each direction – ouch! Repeat on the other side.
Extended leg hip thrusters:
A perfect way to target your booty, while protecting your wrists and back. By digging your heel into the floor, you’ll be able to switch on your toosh even more!
1. Start lying on your back, with your legs bent so that your heels are directly below your knees. Dig your heels into the floor, and peel your spine off the mat so that your hips lift, and you are balancing on your shoulders.
2. Using your core to remain stable, slowly take your left leg towards the ceiling, with a pointed toe for extra elongation. Float your arms to the ceiling also, maintaining energy through the fingertips.
3. Lower your hips down, so that your tailbone taps the mat, then thrust your hips back up, working the supporting leg and glute. Repeat 20 each side, before holding up to complete 20 small pulses by squeezing and releasing your butt.
A beautiful way to lengthen your muscles, Quadricep engages the glute as you extend your leg out behind you – this exercise is a great one to try at the end or the start of a workout – it’s a bit like hitting the reset button!
- Start on your hands and knees, ensuring your knees are directly below your hips, and your wrists are below your shoulders.
- Point through your left toe, and slowly extend the leg out behind you, while reaching your right arm in the opposite direction. Draw the arm and leg back in, without touching the floor, and extend the arm and leg back out.
- Repeat 20 reps each side, before holding the arm and leg out – really stretching yourself in opposite directions, for 10 slow counts.