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Pilates for Glute Strength


Pilates for glute strength
Pilates for glute strength

Glute Strength is an important part of your physical health. Your glute muscles help support other key parts of your body, including your back, which is one of the most common injuries treated in physical therapy. It is important to keep your glutes strong to help support other muscle groups and to help reduce the other parts of your body from overworking, which can lead to pain and injuries. Here are some common exercises that you can use to help increase your glute strength at home or at our studio!


Scooter

  • Springs: 1 Red ā€“ 1 Red and 1 Yellow

  • Place your hands lightly on the foot bar. Your standing (outside) foot will be on the floor about one foot back from the wooden foot of the reformer. Your opposite foot (moving leg closest to the reformer) will be up against the shoulder block with the toes tucked under. You will have a slight bend into the standing leg and the opposite knee will be lifted off the carriage. For a shorter reformer, you can do the exercise without a box under the standing foot.

Flat back Variation:

  • Maintain a neutral spine. Take an inhale to prepare. As you exhale, extend the moving leg to straight. Inhale resist the springs and bend the knee back to your starting position. Repeat 10 leg presses.


  • Round back variation: Create a ā€œcā€ curve with the spine without tension in the shoulders. Take an inhale to prepare. As you exhale, extend the moving leg to straight. Inhale resist the springs and bend the knee back to your starting position. Repeat 10 leg presses.




Bridge

Strengthen the glutes and hamstrings while lengthening the hip flexor muscles in this Pilates exercise.

  • Begin in a supine position with the knees bent to about 90 degrees and the feet hip distance apart on the mat. Shoulders should be relaxed, and the arms should be down by your sides.

  • Take an inhale to prepare.

  • Exhale, draw the navel down to the spine to engage the core. Slowly peel the spine up starting with the tail bone and lift into your bridge position. Stop at the point where the tips of the shoulder blades are still touching the mat.

  • Hold here on an inhale.

  • Exhale, begin to slowly articulate the spine back down to the mat.

  • Repeat the exercise 6-8 times depending on your comfort. For more strengthening, hold at the top of your bridge for 5 breaths and then lower down.

  • For more challenge, add the single leg bridge variation. At the top of your bridge, lift one leg while keeping the pelvis stable and level. Lower that leg and lift the opposite leg maintaining a stable pelvis. Place that foot down and then slowly lower the spine back down to the mat.



Sidelying glute series

  • Begin laying on your side with your legs extended out straight, in line with your mid-line. You should have one line from your head to your toes. If it feels more comfortable and stable, bend the bottom leg to help aide stability in the pelvis. Please feel free to use your bicep as support for your head or a pillow if that is more comfortable.

Sidelying Leg Abduction:

  • The legs should remain in parallel while doing this exercise.

  • Inhale to prepare, lifting your top leg to hover above the bottom leg. Exhale, lift the top leg up about 6 inches (without externally rotating the top leg).

  • Inhale as you lower the top leg to hover above the bottom leg.

  • Repeat 10 times in this position this side. Sidelying Front & Back:

  • Keep the top leg hovering above the bottom leg and in a parallel position.

  • Glide the leg forward and back while keeping the pelvis stable.

  • Repeat 10 times before moving to the next variation. Circles:

  • Keep the top leg hovering above the bottom leg and in a parallel position.

  • Circle the leg 10 times in one direction and then 10 times in the other direction. The circles should be small, about the size of a softball.

  • Then turn to the opposite side and repeat the series.




You can click here if you have more questions about Pilates exercises or would like to see our class schedule! We are here to help you with any questions you may have and assist you in your Pilates journey!

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