3 best pilates exercises for your butt –

Even though it is not the main objective of the practice, the pilates it can help to strengthen, you know? By promoting the gain of lean mass in a slower way than the bodybuilding, for example, the method is a good choice for anyone who has been out of action for some time due to an injury and wants to go back little by little. “Pilates exercises are performed encouraging the motor coordination and maximum range of motion. This mechanically stimulates the muscles and also their junction with the tendons”, explains physical educator Carine Cristofolli, from KUROTEL.

She also teaches three exercises that help strengthen the region of the buttcheck it out:

1 – Bridge on the ball

– (undrey/Thinkstock/Getty Images)

What works: gluteus maximus, hamstrings and paraspinal muscles.

How to run: lie down with your stomach up. Bend your knees and hips at angles of 90º and rest your heels on the ball. Raise your hips and then return to the starting position.

2 – Going up and front on the pilates chair

What works: muscles of quadriceps and glutes. In addition to developing balance and eccentric movement control.

How to run: Standing and facing the chair, place your left forefoot on the step and stand on its tip. The right rests on the seat of the chair. Push the step down until your right leg is almost straight. Return to starting position. Do the exercise again by switching sides of your legs. It’s like the first exercise in the video by influencer and pilates instructor Lisa Hubbard above.

3 – Swimming with mini ball

What works: strengthens the paraspinal, gluteal and hamstring muscles. In addition to lengthening the column.

How to run: lying on your stomach, with your forehead on your joined hands, press the ball between your ankles. Keep the pressure between your legs and lift them off the ground. Make moves up and down, and don’t forget to keep your abs contracted throughout the movement.

how many reps to do

Unlike bodybuilding, there are no sets and no reps to follow. “We count the breaths. The movement is done in the exhalation phase, and the rest, inhaling”, explains Carine Cristofolli. According to her, this strategy is used because the moment we exhale, all the musculature of the central region of our body is activated, enhancing the exercise and protecting other parts, such as the spine.

To start, she recommends 4 to 8 breaths and just one set. Over time, you can increase that number.