Pilates Butt Exercises

Pilates exercises will strengthen the muscles of your core, which include the muscles in your buttocks. There are several exercises that are particularly good for toning and strengthening the glutes, or buttocks muscles. You can take some classes or do these exercises at home. Do three days a week of glute exercises to tone your rear.

  1. Plie Side Lift Exercise

    • The plie side lift exercise combines a plie squat and a side leg lift, both of which will target the glutes as well as the hips and abs. Raise your arms at your sides so that they're in line with your shoulders. Stand with your feet spaced about 2 feet apart. Turn your toes out so that they point away from you at 45-degree angles. Bend your knees and lower yourself into a squat, keeping your back straight and your hips tucked under you. Go as low as you can without needing to bend forward. This will remind you to squeeze your abs and glutes. Stand back up fully and then raise your right leg to the side. You should feel it in your outer thigh. Lower your right leg and do another plie squat. Stand back up, this time lifting your left leg. Do 5 to 10 repetitions per leg.

    Standing Single-Leg Front-to-Back Kick

    • The standing version of the front-to-back kick works your glutes as you extend your leg back. It will also challenge your balance and increase strength in your abs, hamstrings and quadriceps. Stand on your left leg and raise your arms at your sides to shoulder height. Maintain a slight bend in your left knee. Lift your right knee and extend your right leg straight in front of you. Ideally, your leg will be parallel to the floor, but work at your comfortable range of motion. Swing your right leg straight back behind you and squeeze your glutes. Do not allow your lower back to arch. Do 5 to 10 repetitions and then switch legs.

    Lying Heel Press

    • This exercise is done lying on the floor. It will isolate the glute muscles more than the previous exercises; the only other muscles worked in this exercise are the hamstrings. Lie on your stomach, with your forehead resting on your crossed arms. Lift your right leg off the floor and bend your knee to a right angle. Flex your foot so that it is parallel to the floor. Press your leg up toward the ceiling. Be careful not to arch your lower back. Do 5 to 10 repetitions with your right leg and then switch to your left leg.