ActiveWorkoutsForget squats – strengthen your glutes with these 3 Pilates exercises insteadIt’s also excellent for your core strength tooWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsForget squats – strengthen your glutes with these 3 Pilates exercises insteadIt’s also excellent for your core strength tooWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
It’s also excellent for your core strength too
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Looking to switch up your usual glute exercises of squats and lunges? This Pilates workout is exactly what you need. It’s short, low-impact and contains a mixture of isolation andcompound exercises, that won’t just target your glute muscles, but improve your core strength too. You won’t need anyhome gym equipmenteither, just an exercise mat and it takes 10 minutes.
Pilates is an excellent form ofstrength trainingthat focuses on controlled movements that strengthen your muscles in a lengthened position, as well as your deep core muscles. WhilePuregymsays it won’t increase the size of your muscles like hypertrophy training, it’s incredibly effective for building core strength, and strength in the end range of movements, which can help prevent against injuries, improve posture and boost flexibility.
Three-move Pilates glute workout
- Staggered glute bridge
(Image credit: Alo Moves)
(Image credit: Alo Moves)
Lie on your back with your knees bent and feet flat on the floor. Bring your left foot slightly forwards, so it’s a little further out in front of your right foot and raise the heel slightly off of the floor. Then, drive through your right foot and squeeze your glutes to lift them up off, so that your hips and shoulders are in line with each other. Return to starting position, this is one rep. When you swap over to the left side, just bring your right foot further forwards.
- High bridge
(Image credit: Alo Moves)
(Image credit: Alo Moves)
Sit on your mat and bend your knees with your feet flat on the floor. Move your left foot slightly forwards. Place your arms behind you with your hands facing forward, squeeze your glutes and raise them off the floor, so that you come into a table top position. Then, lower back down to the starting position. When you swap over to the left side, just bring your right foot further forwards.
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- Donkey kicks
(Image credit: Alo Moves)
(Image credit: Alo Moves)
Get on all fours, then lower yourself down from your hands to your forearms. Push your right foot towards the ceiling, keeping your foot flexed and flat, and pulse your leg up and down.
If you enjoyed this Pilates workout, why not give thiseight minute full-bodyone a go next? It’s great for your core and improving your posture, plus there’s only four exercises. If you want to focus your attention on your upper body now (having just worked the glutes), then here’s afive-move upper body workoutthat will only take you 10 minutes.
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