This 15 minute Pilates for glutes workout is great for your posture as well as a your behind. In Pilates, there are many glute exercises that lift, tone, and sculpt your backside, but that’s not all they do. As with most Pilates exercises, they work more than just a specific part of your body. You will also be working your core strength, whilst toning your legs and arms too.
This workout video will give you a full body workout with a focus on your booty muscles. Pilates for glutes is not just about a peachy butt! The glutes are an important part of having a good posture too. These muscles can be a little slow to activate and if they are weak other parts of the body tend to compensate. This can lead to issues such as backpain. Strengthening the glutes is going to improve your posture overall.
Donkey Kicks
Begin on all fours. Keeping the knee at a 90 degree angle slowly lift and lower the leg so the knee is in line with the hip as you lift. Exhale as you lift, inhale as you lower. Keep the pelvis level and foot flexed, squeezing the glutes as you reach top. Repeat 10 times on each side.
Donkey Kick with Leg Extension
This time as you lift the leg hold it there and as you exhale extend the leg. Bend and extend the leg for a count of 10 squeezing the glutes each time. Don’t forget to keep engaging the core.
Donkey Kick Pulse
Keep holding the leg high with the floor flexed and the glutes engaged. Begin to pulse the leg with tiny movements up and down for 20-30 seconds.
Forearm Leg Raises
Place the forearms on the floor with the knees under the hips and the core engage. Interlace the fingers.
On the out breath send the leg high engaging the glutes as you lift. Inhale as you lower and tap the mat. Lift and lower for a count for 10.
Forearm Leg Circles
Hold the leg high and start to draw small circles with your toe for a count of 10. Reverse the circles 10 more times.
Fire Hydrants with Leg Extension
Place the leg back on the floor and as you breath out lift it sideways keeping the knee at a 90 degree angle. Lift as far as you can then extend the leg backwards. Inhale, Bending the knee and return to the start position. Repeat 10 times. This is a great Pilates for glutes exercise as it strongly engages the core too.
Elevated Clams
Lying on the floor with the hips stacked and the knees bent, place your feet in line with your hips. Rest on your elbow but use your obliques to keep lifting up out of the elbow.
Flex the feet and raise them off the ground level with your hips. Begin to open and close the top knee for a count of 10.
This time as you lower only close halfway for a count of 10. Then fully close the knee and lift for another count of 10.
Make sure the hip doesn’t rotate backwards so you keep the glutes engage.
Side Lying Circles
Pointing the toe draw small circles with the foot for 10, and reverse for 10.
Side Lying Leg Lifts
Bring the knees back down to the floor and extend the top leg. Allow the foot to point downwards and moving from the ankle lift and lower the foot. You don’t need to lift it very high just in line with the hip. Repeat for a count of 10.
Glute Stretches
Finish with a couple of really nice glutes stretches after all your hard work!
Sitting upright extending through the crown of the head. Take the foot over the opposite leg keeping the sitting bones on the floor. Use the hand on the back of your knee to leverage the twist and go a little deeper. Hold for a few breaths and repeat on the other side
Lying on the floor take the right ankle onto the right knee drawing the left leg towards you. Hold for a few breaths and swap sides.
I really hope you enjoyed this workout. Check out the list below if you’d like more Pilates workouts like this.
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