Vital Pilates

5 Great Exercises to Tone your Bottom

These are my 5 favorite exercises to help you Tone your Bottom. During these exercises we will be trying to target the gluteal muscles in your bottom. These exercises are simple, effective and easy to do anywhere. You just need a little floor space and maybe a mat.

These exercises can be worked through in order 1-5 as a short routine or individually and mixed around.

Exercises

Oyster

Starting position – Lie on your side with your arm lengthened under your head, your knees are bent and feet level with your bottom.

Take a breath in to prepare then as you breathe out pull your tummy in and lift your top knee up towards the ceiling keeping your feet together. Breathe in and hold, then as you breathe out slowly place your knee down.

Start with 6 – 8 reps.

Top Tip – Don’t let you top hip roll back as you lift your knee.

Hip Lift

Starting position – Lie on your back on the floor, knees bent and feet hip width. Spine is in Neutral which means your pelvis should be fairly flat and you should have a small gap behind your lower back. Arms are long resting by your sides.

Take a breath in to prepare, then as you breathe out press the weight into your feet and lift your bottom up. Breathe in and hold , as you breathe out slowly lower your bottom down.

Start with 6 – 8 reps.

Top Tip – Squeeze both sides of your bottom evenly as you lift. Don’t lift too high. You don’t want your back to arch or to lift through your ribs.

Hamstring Curls

Starting position – Lie on your front in a prone position (fully flat). Legs are in parallel with a small gap. Arms are wherever you feel comfortable.

Take a breath in to prepare and as you breathe out pull your tummy in and squeeze your bottom and bring your right foot towards your bottom. Take another breath in to hold and as you breathe out replace your leg down.

Start with 6 – 8 reps on each side.

Top Tip – Squeeze both sides of your bottom evenly as you bring your foot towards your bottom. This should help to stop your pelvis from rocking during the exercise. Don’t let your hip lift as you bring your foot towards your bottom.

Single Leg Lifts

Starting position – Lie on your front in a prone position (fully flat). Legs are in parallel with a small gap. Arms are wherever you feel comfortable.

Take a breath in to prepare and as you breathe out pull your tummy in, squeeze your bottom and lengthen and lift your right leg off the floor. Take another breath in to hold and as you breathe out place your leg down. Repeat lifting the left leg.

Start with 6 – 8 Reps on each side.

Top tip – Make sure both your hip bones stay down on the floor as you lift each leg. Check that your pelvis isn’t rocking. Squeeze both sides of your bottom evenly as you lift each leg.

4PT Leg Lift and Lower

Starting position – Kneeling on all 4‘s. Hands underneath your shoulders and knees underneath your hips. Check your back is flat and in a neutral position. Head looking down with the neck long.

Take a breath in to prepare and as you breathe out pull your tummy in and lengthen your right leg back along the floor. Take another breath in to hold and as you breathe out lift your leg up towards the ceiling, breathe in to put the leg back down. Continue lifting and lowering the leg 5 – 10 times. Breathe out as you bring the knee back under you. Repeat using the left leg.

Start with 1 set of 5 – 10 taps on each side.

Top Tip – Pull your tummy in during the exercise to support your low back. Switch the opposite bottom muscle (glut) on to stop your pelvis from moving. Make sure you don’t lift your leg too high as your back may arch! Try and keep your back flat during the exercise.

Well that’s my 5 top exercises to Tone your bottom

I hope you enjoy doing these exercises but please remember Pilates is a commitment so to have the toned bottom you desire you will need to do these exercises at least 3 times a week. A good tip is to do them at the same time of day. If you do them 3 times a week have a day off in between each session. You could build it up to every day.

Why don’t you try these for 2 weeks and let me know how you get on? I’d love to hear from you.

3 Responses

  1. I have been doing all of these daily for a couple of months now both in Pilates and also Physio. I have noticed that the glute muscle is stronger and my bottom is more toned. Well worth putting in the time and effort to do them.

  2. bottes motardes femme

    I am so grateful for your article. Much obliged.

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