Skip to main content
Top Three Exercises to strengthen your gluts 
Apr 23

Top Three Exercises to strengthen your gluts 

Some women are just born with derrières like Kim K and Jennifer Lopez that are so sweet they have their own insurance policies, others have loads of hard work in store.

To help you on that journey, here are some great pilates exercises that not only strengthen your gluts but give that backside muscle tone, definition and shape.

  1. Clam I: Start by lying on your side with your underneath arm stretched out, allowing your head to rest on your arm. Bend both knees so that your feet are aligned with your hips and both knees are stacked. Breath In – To prepare, Breath out – raise your knee up towards the ceiling keeping your feet together and your hips stacked. Repeat 20 times
  2. Clam II: Start by lying on your side with your underneath arm stretched out, allowing your head to rest on your arm. Straighten your lower leg so that it is parallel to your body, bend your top knee so that it is parallel to the floor, with your toe touching your knee. Breath In – to prepare, Breath out raise your knee up towards the ceiling keeping the toe of your top leg touching your lower knee and your hips stacked. Repeat 15 times
  3. Clam III: Start by lying on your side with your underneath arm stretched out, allowing your head to rest on your arm. Straighten your lower leg so that it is parallel to your body, bend your top knee so that it is parallel to the floor, with your toe touching your knee. Breath In – to prepare, Breath out raise your knee up towards the ceiling keeping the toe of your top leg touching your lower knee and your hips stacked Breath In – straighten your top thigh extending through the knee. Breath out – Bend your knee allowing your toe to touch your knee Breath In- return to the start position Repeat 10 times
  4. The key to giving your butt that curve is to add some resistance so next time your doing your set of clams tie a thera band around your knees to give your routine some added resistance. This will make any of the above exercises stronger and bring definition to your behind faster. Don’t forget that thera bands are colour graded, each colour has a different resistance. Commonly the yellow = very light, red = light, green = medium and blue = strong.

Caroline Leon

Founder of A Life of Energy

www.alifeofenergy.com

Leave a reply

Your email address will not be published. Required fields are marked *

*