It’s time to firm, tone, and sculpt the gluteal muscles! Most of us have some (or many) complaints about our tush. It seems most of us think our bottoms are too big or not big enough — and no matter what the complaint, most of us are looking for it to be a bit more toned!

In the next few posts in this category, I am going to explore glute exercises in all positions. These exercises will help us (if done consistently) tone, sculpt, and get to those really stubborn areas (saddlebags!).

Our first exploration in toning the buttocks will be Pilates Bridging Exercises. These really target the back of the legs (hamstrings) and buttocks.

Exercise: Rolling Bridge

This is an undulating (wave-like) movement which gives stretch and traction to the spine.

• Start on your back, arms to the side of the body, knees bent, and feet on the floor hip distance apart.
• Inhale and prepare.
• Exhale and start to roll the tailbone toward the ceiling.
• Keep peeling the spine up one vertebra at a time until you reach the top of the shoulders.
• At the top, the shoulders, hips, and knees should be in line. The front of the hips will be open and the pelvis square and even.
• You should feel work in the backs of the legs and the bottom of the behind.

A common mistake in lifting up is to squeeze and clench the buttocks to get up into Bridge. Be sure that you don’t initiate the rolling or lifting by squeezing in the gluteals and be sure you are using the breath and activating the abdominals to help lift you.

• On an exhale, slowly start to roll down the spine one vertebra at a time.
• Start the roll at the top of the spine between the shoulder blades, next the middle and lower spine, and last the sacrum and tailbone.

Most people skip over their lower back on the roll down and go straight to their behind and sacrum. Make sure to press and spread the lower spine into the mat before the behind and sacrum touch down.

Exercise: Hinging Bridge

This is another option for getting into Bridge.

• The hinging bridge (as opposed to the rolling bridge) is less of a flexibility challenge but more of a strengthening challenge.
• You start the same way, on your back with the arms to the side and the feet on the floor hip distance apart.
• Keeping the back flat, hinge up from the hips so you are anchored at the tops of the shoulders.
• Make sure the shoulders, hips, and knees are in one straight line.
• Again, make sure that you are using the breath and abdominals to help lift you into bridge and that you’re not just powering yourself up by squeezing the glutes.
• At the top, inhale.
• Exhale, and in one piece hinge yourself back to the floor.
• Again, the breath and abdominals will decelerate the descent of the body back to the floor.

Add On Challenge to the Bridge

This will really add a challenge and will help to sculpt and tone the glutes and backs of the legs.

• Come up into your Bridge position (either rolling or hinging)
• Exhale, stay in Bridge and hover the left foot a few inches above the floor. (Make sure the pelvis stays square and it’s not tipping to one side or the other!)
• Inhale and slowly set the left foot back down.
• Exhale and hover the right foot a few inches above the floor.
• Inhale and slowly set it down.
• Exhale and slowly lower the back onto the floor (either rolling or hinging).

HOT TIP

To increase the work a bit more try the following:

• Start on the back again.
• For better alignment and activation of the inner thigh, place a small 12″ ball between the legs right above the knees.
• Roll or hinge into Bridge.
• Exhale, lift the right foot, and lengthen the right leg still holding onto the ball.
• Make sure the hips stay up and the pelvis stays square.
• Inhale and slowly bring the foot down.
• Exhale, staying in bridge, lift the left foot, and lengthen the left leg still holding the ball.
• Inhale and bring the left foot down.
• Exhale and slowly bring the back to the floor (either rolling or hinging).

~by Jennifer Gianni

We hope you found these tips helpful! Let us know what you thought below!