Attend any Pilates class and expect to perform a variety of glute exercises, that will have you struggling to sit down on the toilet two days later. This no laughing matter. Paired with a variety of abdominal exercises, your ability to laugh could also be severely compromised! 

However, the results are undeniable. Pilates is without a doubt one of the most effective ways to strengthen your glutes! In a few weeks, you will be well on your way to having tighter buns.

Booty exercises are also super important as they protect your back. When our glutes are weak, we tend to over-activate other muscle groups that we shouldn’t, and this can lead to back pain. If you have a back injury or you sit at a desk all day, chances are that your glutes are not doing what they are supposed to do! 

So not only will the following exercises help you to build a booty they will also help to support your back. It’s a win-win right?

I have performed each exercise with a band to add resistance to make it harder. If you don’t have a band, that’s totally fine. Simply take off the band and perform the exercise in the same way. I have added in all of the sets and reps under each exercise. Try this mini booty workout 3-4 times/week for at least four weeks.

1. CLAMSHELLS

HOW TO: Lie on your side with your knees bent and your feet together. Stretch your bottom arm out behind your head and rest your head onto your arm. Create a little gap underneath your bottom waist, straighten out your back and engage your abdominals. 

• Lift your top knee up, while keeping your hips still.
• Lower your knee back down and repeat.
• Perform 20 reps on each side

2. SIDE LYING LEG LIFT

HOW TO: Lie on your side with your hips and knees at a 90-degree angle. Stretch your bottom arm out behind your head and rest your head onto your arm. Create a little gap underneath your bottom waist, straighten out your back and engage your abdominals. 

• Lift your top leg up, keeping it in the bent position
• Lower your leg back down and repeat.
• Perform 20 reps on each side

3. HIP LIFTS

HOW TO: Lie on your back with your knees bent and feet flat on the floor.

• Squeeze your glutes and lift your hips all the way up until you have a straight line from your shoulders, hips and knees.
• Try to keep your glutes switch on as you lower back down and repeat.
• Perform 2 sets, 20 reps each.

4. SIDE GLUTE KICKOUT

HOW TO: Start in a 4-point kneeling position with your shoulders above your wrists and your hips above your knees.

• Angle your right knee out to the side and then proceed to press your leg out to the side. Try not to let your left hip fall to the side.
• Bring your leg back in without letting it touch the ground and then repeat on the left side.
• Perform 20 reps on each side

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