As a Pilates Instructor, one of the most common areas of the body my clients want to tone and sculpt are their glutes. Today, with my friend Paige, a fellow Pilates Instructor and GM of Club Pilates STL Studios (Chesterfield, Creve Coeur, and Brentwood) we are sharing our favorite glute toning and sculpting moves that you can take from the pilates studio to your home. No Pilates reformer needed! Who’s Ready to Tone and Sculpt?
Kneeling Exercises
How To:
- Kneel on all fours.
- Ensure your shoulders are aligned with your wrist and relaxed and pulled down away from your ears.
- Inhale through your nose.
- On the exhale, keeping your leg bent at a 90-degree angle lift your up with a flexed foot. As you lift your leg back think about bringing that leg up to the ceiling.
- Inhale draw the leg back in pulling it close to your chest.
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you lift your leg.
- Keep your belly pulled in toward your spine. This helps to keep a flat back versus a rounded back.
- Be sure to stay lifted off your wrist and don’t sink into your shoulders. This ensures you are protecting the muscles and ligaments in your wrist and shoulders.
How To:
- Kneel on all fours.
- Ensure your shoulders are aligned with your wrist and relaxed and pulled down away from your ears.
- Inhale through your nose.
- On the exhale, Extend your leg nice and long behind you. Point your toes.
- Inhale draw the leg back in pulling it close to your chest.
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you extend your leg back.
- Keep your belly pulled in toward your spine. This helps to keep a flat back versus a rounded back.
- Make sure to stay lifted off your wrist and don’t sink into your shoulders. This ensures you are protecting the muscles and ligaments in your wrist and shoulders.
How To:
- Kneel on all fours.
- Ensure your shoulders are aligned with your wrist and relaxed and pulled down away from your ears.
- Inhale through your nose.
- On the exhale, Extend your leg nice and long behind you. Point your toes.
- Inhale lower you leg down tap your big toe on the ground. Exhale lift your leg back up.
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you extend your leg back.
- Keep your belly pulled in toward your spine. This helps to keep a flat back versus a rounded back.
- Make sure to stay lifted off your wrist and don’t sink into your shoulders. This ensures you are protecting the muscles and ligaments in your wrist and shoulders.
How To:
- Kneel on all fours.
- Ensure your shoulders are aligned with your wrist and relaxed and pulled down away from your ears.
- Inhale through your nose and sweep your leg toward the side. Tap your toes on the ground.
- Exhale, sweep your leg back and cross it over to the opposite side. Tap your toes on the ground.
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you extend your leg back.
- Keep your belly pulled in toward your spine. This helps to keep a flat back versus a rounded back.
- Make sure to stay lifted off your wrist and don’t sink into your shoulders. This ensures you are protecting the muscles and ligaments in your wrist and shoulders.
Side Body Exercises
How To:
- Lie on your side and bring your hips and knees to a 45-degree angle. Reach your top hip away from your head to keep your bottom waist off the floor.
- Inhale deep through your nose.
- On the exhale, lift your top knee up while keeping your heels together.
- Inhale, lower the knee back down
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you complete the motions.
- Keep your pelvis and torso stable while completing the exercise.
- Make sure to keep your hips stacked on top of each other. Avoid letting the top hip roll forward or back.
- Try to keep your bottom obliques lifted off the grown.
How To:
- Lie on your side and bring your hips and knees to a 45-degree angle. Reach your top hip away from your head to keep your bottom waist off the floor.
- Inhale deep through your nose.
- On the exhale, lift your whole top leg up to where its inline with your top hip.
- Inhale, lower the top leg back down
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to squeeze your glute as you complete the motions.
- Keep your pelvis and torso stable while completing the exercise.
- Make sure to keep your hips stacked on top of each other. Avoid letting the top hip roll forward or back.
- Try to keep your bottom obliques lifted off the grown.
How To:
- Lie on your side, making sure your legs stay even.
- Reach your top hip away from your head to keep your bottom waist off the floor
- Inhale, bring your top leg forward and your bottom leg back.
- On the exhale, switch and bring your top leg back and your bottom leg forward
- Repeat for 8-10 reps on each side.
Tips:
- Be sure to scissor your legs the same distance apart from the center line
- Squeeze your glute as you complete the motions.
- Keep your pelvis and torso stable while completing the exercise.
- Make sure to keep your hips stacked on top of each other. Avoid letting the top hip roll forward or back.
- Try to keep your bottom obliques lifted off the grown.