Evolution has taught us that humans — especially women — are perceived to be more attractive if they have big butts, because round behinds indicate their ability to handle pregnancy with ease and bear healthy offspring. In other words, a full derrière makes them prime candidates for mates. And while attracting potential mates is a good reason to tone your buttocks, there are practical reasons to shape it up.
Firstly, a bigger butt protects your lower back better than flat butts do. Secondly, when you go for a run, a larger behind stabilizes your pelvis more effectively than less developed derrières. Be both attractive and strong by doing these non-time-consuming butt-toning Pilates exercises.
For: Glutes, back muscles, hamstrings, and inner thighs
- Lie flat on your stomach. Place your palms in front of you, with one palm covering the other. Press your forehead to the back of your hands. Keep your legs straight.
- Peel your abdominal muscles from the floor and feel the way your spine lengthens. Do not lift any other part of your body.
- Tip your toes and slowly lift your heels and legs off the ground. The more you are pointing your toes, the better. During this whole movement, keep your abs lifted and lengthened as much as you can.
- Bring your heels together, then move them about 6 inches apart. That’s one beat.
- Do 20 beats. For best results, rest for a minute then do another 20 beats.
Leg kick back
For: Glutes and hamstrings
- Position yourself in all fours on the mat. Make sure that your shoulders aren’t hunched and your abdominal muscles are lifted.
- Carefully lift one knee up off the floor, maintaining the way it’s bent. Lift until your thigh and shin form a 90-degree angle: your thigh is parallel to the floor, and your heel is facing the ceiling.
- Straighten the bent knee by pushing your heel back until the entire leg — from hip to heel — is parallel to the floor. Maintain the height.
- Bend your heel toward your butt so that you’re in the same position as you were in step 2.
- Lower your knee to the ground, maintaining the 90-degree angle until you’re on all fours again.
- Do 8 to 10 repetitions, alternating each leg.
For: Glutes, thighs, abdominal muscles, and lower back
- Lie on your left side with your head supported by your left hand. Your hips are stacked and your legs are straight.
- Point the toes of your right foot. Lift that foot and draw a small circle using your toes in a counter-clockwise fashion. Engage your butt and keep your hips still. One circle is equal to one rep.
- Do 20 reps on your left side, then switch sides and do another 20 reps on your right side.
For: Abdominals, glutes, and back muscles
- Lie on your back with your knees pulled up so that your shins are parallel to the floor.
- Place your hands behind your head, elbows wide. Engage your abdominals.
- You will be doing two things simultaneously: an upper body curl and a lower body stretch.
- Inhale as you twist your torso to the left, to the direction of your bent right knee. Keep your abs pulled in.
- As you twist your body to the left side, extend your right leg out.
- Repeat step 3, but this time curl to the right, and extend your left leg out. That makes one rep.
- Do 6 to 10 repetitions.
Pilates uses isometric exercises that isolate and engage muscle groups, allowing you to tone and sculpt specific parts of your body. Start your Pilates journey with C2 Body and transform your physique. We offer daily classes in our Boston and Dedham studios. Sign up for a class today.