A low-impact exercise that can help strengthen your core and improve your balance and flexibility, Pilates can also help you super-size your butt. Through a series of movements that strengthen and tone your butt, which will help make it bigger, you can increase the muscles that largely create the shape of your butt, your glutes. These exercises, says the Mayo Clinic, will also build strength in other parts of your body, like your hips and thighs. Add in a cardio routine to your weekly exercises, and watch your butt lift, grow stronger and get bigger.
One of the best butt exercises you will do during a Pilates class, heel beats can also help strengthen your upper and lower back, hamstrings and inner thighs. This exercise is also great for toning your backside, and you can do it anywhere. While lying on your stomach, extend your legs behind you. Squeeze your butt muscles and lift up your legs. Keep squeezing your butt and start opening and closing your legs in a scissoring motion. After 30 beats, lower your legs, rest for three or four breaths and repeat.
Pilates helps you get a bigger butt because certain movements will strengthen and tone your glutes. Some exercises, like standing lunges, can help do both. Stand straight and put your hands on your hips. Take a big step forward with one foot. Bend your knee, keeping it over your toes. Lean into your bent leg. Take one breath and step back. Repeat with other leg. You tend to do fewer repetitions of more exercises during a Pilates class than other types of exercise classes, says Zoe Anderson, a certified Scott Pilates instructor, so do between five and seven lunges with each leg. Keep your butt tight throughout the exercise.
Think of your legs like windshield wipers when performing side kicks. You lie on your side, stacking one leg on top of the other. Then you kick your top leg forward, bring it back and extend it behind you. Pressing into the ground with your bottom leg will help keep you balanced. Do between seven and 10 side kicks before rolling over to the other side and repeating with your other leg, according to AllAboutPilates.com. Side kicks can strengthen and tone the side of your buttocks. Your body weight creates resistance in this exercise, and the more resistance, the better the workout. You can intensify side kicks, the slower you go.
Extend your back, lengthen your spine and help tone your butt by incorporating double-leg kicks into your routine. Lie face down and keep your legs together. Clasp your hands behind your back, which keeps your arms from helping lift your body. Tighten your butt and abs, tilt your pelvis down and lift up your legs. Keep your legs together throughout this exercise. The closer to the ground you keep your legs, the more intense the workout. Double-leg kicks target the side of your butt as well as your glutes, as will single-leg kicks. The difference between the two types of kicks is how many legs you kick at the same time. The set-up for both is the same. For best results, do between seven and 10 without stopping between each kick.
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