by Eliza Sterling

Your behind hosts one of the most significant muscles in your frame – the gluteus maximus – which is a powerhouse for generating motion. Underneath, other smaller but equally important muscles aid in stabilizing your pelvis. These local or stabilizer muscles work alongside the bigger, global muscles to keep your body functioning as it should, providing strength, balance and of course, sculpting that firm behind!

Pilates routines are especially beneficial as they work both local and global muscles. If you’re confined to a chair for a considerable part of your day, it might lead to your behind being weak and flabby. But worry not, Pilates are here to save the day. Below, we will lay out an empowering 10-minute Pilates glute workout to bolster your glutes, hips, and hamstrings. Also, don’t miss the training tips throughout the workout as minor adjustments can substantially amplify the results.

10-minute Pilates Workout to Sculpt Your Bum

1. Sideways Steps

3 sets of 10 reps on each leg
Benefits: Strengthens and sculpts your outer hips and bottom

2. Shell Series

12 reps on each side
Benefits: Strengthens and tightens your hips and bottom, stabilizes your pelvis

3. Solo Leg Lifts

10 reps on each side
Benefits: Strengthens your glutes, hamstrings, and pelvic stabilizers while providing balance to your hip joints

4. Heel Clamp

8 breaths
Benefits: Lifts and tightens your bottom

5. Rear Kick

12 reps straight and 12 reps bent on each side
Benefits: Tightens and tones your bottom and hamstrings, strengthens your shoulders and core

Conclusion

This 10-minute Pilates glute workout and these actionable tips are designed to strengthen your glutes and hamstrings as well as the stabilizer muscles of your bottom and hips. Regardless of your fitness level or schedule, everyone can spare 10 minutes a day to their health and well-being. So, why not start with these Pilates exercises to help sculpt your behind while offering a host of other physical benefits?

Pilates workout, at-home workout, glutes, hamstrings, bum sculpting, body stability.