Video of butt exercises in 15 minutes Pilates
this favorite part of the body is that butt is not just… a butt. It’s comprised of three muscles — glutes, medium glutes, and glutes — that help you get up stairs and hills, take off at lightning speed, and look great in jeans.
And these muscles are actually part of a much more complex system, which is why glute strength doesn’t just give you a toned butt. Because your glutes are really—wait—part of your core.
Wait, what? That’s right, the more technical term for your core is the lumbar-pelvis-hip complex, and it includes all the muscles that connect your torso to your hips—including the glutes. Your glutes are essentially the base of your core, and if that base isn’t firm, it can affect the whole thing.
Physiotherapist Laurence Agénor, DPT, previously said, “Reduced glute strength can alter your optimal postural alignment and pelvic position when standing or when exercising.
The good news is that strengthening your glutes can have a ripple effect throughout the rest of your body. A strong back can reduce knee pain and even help with lower back pain.
Gene Schafer, CSCS, owner of ARC Athletics in New York City, has previously said, “Many times, I have seen clients and athletes suffer from low back pain in general, and their low back pain. decreased when they worked out to strengthen their glutes. . “Doing something as simple as working your glutes while standing can really relieve stress on your lower back, while also reducing back strain and low back pain.”
Because your core and glutes work in tandem, it’s a good idea to work your backside with a method like Pilates, where maintaining a healthy core throughout the workout is essential. .
Try this 15-minute glute workout from Go Chlo Pilates’ Chloe de Winter. During each set, she emphasizes core placement to ensure that you’re working your glutes properly. For example, when lying on your side to find seashells, she instructs you to create space between your ribcage and the floor, which helps keep your torso stable and strong, not a precarious balance. Then, while lifting one leg while resting on hands and knees, her suggestion to engage your core will help keep you from sinking into the opposite hip.
This keeps all the work focused in the right place, leading to a stronger butt — and indeed a stronger body.