Weight Loss

The Glute Muscles Get Major Attention With This At-Home Pilates Mat Workout

I’m fully aware of the glute-strengthening benefits of deadlifts — but, to be frank, I’m sick of them. Since I’m nearing fatigue in most of my other go-to exercises, too, I’m turning to Pilates to target the muscles in my booty.

“Pilates is all about your powerhouse, which includes your core, glutes, hips, and pelvic floor,” Jackie Aitken, a certified Pilates mat instructor with Obé Fitness, says. “While targeting your glutes in Pilates, you are also strengthening your hips, including your hamstrings, quads, inner, and outer thighs.”

These muscles are typically addressed through precise, small movements, and Aitken says that if you perform Pilates exercises correctly, you’ll end up getting a full-body workout, too.

You can make your at-home Pilates routine more glutes-focused thanks to these four exercises from Aitken. Repeat each exercise on both sides of the body before moving onto the next move, and cycle through all four exercises two to three times.

Of course, you’ll need to warm up first. “Classic Pilates Hundred is a great warmup to find your core and get the blood flowing before any exercise,” Aitken says. When it comes time to cooling down from a glute workout, Aitken specifically suggests the Figure-4 Stretch on your back.

When completing this workout, remember to take rests as needed, listen to your body’s cues, and stop if you feel any pain.

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