5 best Pilates exercises to have a toned and beautiful butt

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To have a beautiful body and toned buttocks, Pilates exercises are the best choice. Each pilates exercise is divided according to the effect on each part of the body. Pilates exercises for the buttocks will simultaneously combine toning the muscles of the thighs and abdomen. You can do the exercise at home with just a mat.

1. The role of gluteal muscles in health and shape

The glutes are an important part of the body's movement. In addition, this is the part that connects the abdominal muscles and thighs to form the upper body muscles that support each other in all our physical activities. Therefore, practicing pilates will support the formation of core muscles and increase strength.
Each pilates exercise targets a different part, but the effect will have more or less effect on the neighboring muscle blocks. At the same time, firm butt muscles will give you a slim and sexy figure. If you want a beautiful and healthy body, you should not ignore 5 pilates exercises for toned buttocks.

2. 5 pilates exercises for toned butt

According to research experts, we should not do all pilates exercises at once. Instead of trying to do enough exercises, commit to the exercise for a toned butt by consistently practicing every day. The new exercise routine is really effective for butt trainers without causing muscle tension that can lead to injury.
2.1 Hip Lifts Pelvic floor exercises are a great way to warm up when you're starting to get into glute training. This move will help stretch the spine and abdominal muscles, making the glutes and tendons stronger.
Step 1: Lie on your back with knees bent and feet fully in contact with the floor. Step 2: Exhale: Try to tilt the pelvis with abdominal muscles to pull the navel close to the abdominal muscles Step 3: Inhale, press the heels so that the tailbone curves up and lift the hips. Make sure the body creates the diagonal bar. Step 4: Keep the force transferred from the hips to the spine and then to the shoulders for 5 breaths. Meanwhile, the feet are still fully in contact with the floor. Step 5: Inhale one more time to finish the movement Step 6: Exhale, try to pull in your stomach and then slowly lower your body. Repeat the movement 3-5 times

2.2 Lie on your back and lift your legs This exercise works directly on your glutes. At the same time, a part affects the spine and helps tone the inner thighs.
Step 1: Lie on your stomach with your body stretched out on the floor, hands resting on your forehead. Step 2: Apply force to the spine and abdomen to gradually lift the abdomen off the floor Step 3: Lift your legs off the floor and gradually raise them according to your ability Step 4: Slowly lower. Do about 20 reps. 2.3 Perform butt exercises with swimming movements Swimming is a full-fledged movement sport that benefits muscles as well as health. Thanks to this, this pilates movement will help firm the glutes.
Step 1: Lie down on the floor with your legs straight. Step 2: Stretch your arms and keep your arms and shoulders straight. Step 3: Squeeze your abs and raise your body a little off the floor Step 4: Raise your legs and hold this position. one at a time Step 5: Combine left hand right foot swimming movement and vice versa. Step 6: Continuously switch arms and legs until 5 beats, then relax and rest in place. 2.4 Kicking legs with knees bent The back kicking posture has a direct effect on the butt exercise. Most exercises use this move to strengthen the glutes. Thanks to that movement, the tendon fibers also increase their elasticity.

Step 1: Put your hands on your knees and bend them so that your thighs are perpendicular to the floor and your ankles are completely touching the floor. Step 2: Relax and stretch your back and shoulders. Step 3: Kick your legs back but your knees are still bent. Focus the movement only on the thighs and buttocks. Repeat 8 reps and then switch legs. 2.5 Leg kicks in a prone position. This exercise requires moderate physical strength, so it is suitable for beginners. When performed in addition to toning the glutes, you will feel the stretch in the back muscles, reducing fatigue and tension.
Step 1: Lie face down on the floor with your hands clasped so that your back legs are straight Step 2: Stretch your arms and lift your body up to stretch it to the fullest Step 3: Pinch your legs up so that your body bends and bend your legs towards your buttocks Step 4 : Return to the original position. Do 8-10 repetitions like that. Above is a guide to 5 exercises for a firm butt for your reference. Wish you soon improve the quality of your round 3. Also, for more aerobic or cardio exercises you can visit the website of Vinmec International General Hospital for more interesting information

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Reference source: verywellfit.com