4 Pilates Moves to Firm Up Your Bikini Butt at Home
Netflix and tone
You can’t wait to show off your new bathing suit in the Hamptons…but you could use a little bit of extra oomph in the butt department.
“Jane Fonda” Side Leg Lifts
Lie on your side with your bottom knee bent for stability (basically so you don’t fall over). Extend your leg, keeping it in line with the body. Lift and lower the leg 20 times, then do 20 dinner-plate-sized circles in each direction.
The Challenge: Keep your pelvis totally stable and maintain your abdominal engagement so that the only thing that moves is your leg.
Kneeling Side Leg Lifts
Kneel down on all fours, on your hands and knees. Align your hands so they’re under your shoulders and your knees so they’re under your hips. Extend one leg out to the side, then lift and lower. Do 20 reps, then repeat with the opposite leg.
The Challenge: As you move your leg, use your glutes to keep your spine and pelvis stable.
Kneeling Back Leg Lifts
Kneel down on all fours, with your hands under your shoulders and your knees under your hips. Lift one leg behind you, keeping your knee bent and moving your toes toward the sky. Repeat 20 times with each leg.
The Challenge: Use your abdominal muscles to stabilize your spine, helping direct the work into your glutes and protecting your lower back.
Bridge Single Leg Kicks
Lie on your back with your knees bent and the balls of your feet on the ground, hip-distance apart. Balance on your toes and lift your heels, like you’re wearing stilettos. Lift your pelvis to shoulder height, extend one leg, then take turns extending one leg at a time, while remaining on your tiptoes. Repeat 20 times on each side.
The Challenge: Keep your abs engaged to help keep your back from arching or ribs splaying open. This will help direct the work into your glutes and protect your low back. (It's allll about the glutes, people.)
New York Pilates, locations in Soho, the West Village and Gurney’s in Montauk; 212-335-0375 or newyorkpilates.com