10-Minute Bikini Booty Pilates Workout

Sam Harris-Hughes
10-Minute Bikini Booty Pilates Workout

Summer’s coming and so is the season for wearing bikinis and swimmers. We all know how good Pilates is for toning our core, but Pilates can also definitely be a whole body fitness system, with the gluteal muscles (the booty) getting their fair share of exercises.

Below is a workout consisting of Pilates exercises specially designed to lift and shape your booty, all in just 10 minutes a day. So if you're looking for a workout to specifically target your glutes, look no further. Get fit and active with this 10-minute booty Pilates workout.

Bridge Series

This series of Pilates exercises works the bulk of the gluteal muscles as well as the lower part of the butt where it meets the thigh, giving it a lift from bottom to top.

Shoulder Bridge

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  1. Begin by lying on your back, feet flat on the floor (close to your booty) and arms close beside you. Pelvic floor is engaged, belly button is pulling in and lower back is flat on the ground.
  2. Press the hips up high, keeping the pubic bone tilted towards your nose and breast bone pressing down into the floor (i.e. don’t let the back arch).
  3. Lower the hips back down to start position.
  4. Repeat 10 times.

Single Leg Shoulder Bridge

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  1. On your last lift of the hips in the previous exercise, lift the right foot off the ground to a 90-degree angle (thigh perpendicular to the ground and shin parallel) without dropping the right hip.
  2. Repeat the previous exercise, but this time, keeping the right leg lifted throughout and aiming to always have the hips level.
  3. Repeat 10 times.

Bridge Kicks

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  1. Following on from the previous exercise and keeping hips high, straighten right leg to ceiling.
  2. Exhale and extend right leg towards the ground ensuring the hips stay level and the pubic bone stays tilting towards your nose.
  3. Inhale and control kick the leg back up to starting position.
  4. Repeat 8 times.

Pulses

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  1. Finishing from the last exercise with right leg straight up towards the ceiling, flex your foot and pulse the hips higher an inch or two, keeping the correct hip position (pelvis staying tilted and not arching the lower back.)
  2. Repeat 10 times.
  3. Repeat all exercises using other leg.

Side Series on Elbow

These exercises work the rotator muscles of the gluteal group. They help to shape upper outside portion of the booty working towards that nice dint on the sides.

Clams

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  1. Begin on your right side side, propped up on your right elbow so that the elbow is directly under the shoulder. Keep your legs bent at 90-degrees at the knees, and knees slightly in front of the body.
  2. From this position, lift up into a Side Plank on the elbow and knees, so the body is in one straight line. Keep pressing the floor away with your elbow so as to not sink into your shoulder. Keep the hips are stacked in line with one another.
  3. Keeping the heels together, open the top knee like a book as much as you can, without allowing the hips to move.
  4. Lower the knee back down to the other.
  5. Repeat 10 times.

Clam Kicks

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  1. As you open the top knee to do a clam, extend the leg to the side with the toes pointing upward and hips staying stacked.
  2. Bend the knee and bring it back on top of the other leg.
  3. Repeat 10 times.

Side Support Series

This series of exercises tones the outer edge of the booty and hips. As it is done whilst in a half Side Plank, it also really challenges the core. If you find the series too challenging, you can perform all the exercises laying on the ground or on the elbow as in the previous side series.

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  1. Start position is lifted up into a Side Plank with the right knee on the ground and right arm straight (right hand on the ground). Extend the left leg to the side so only the big toe is touching the ground. Left hand is on the hip or behind the head for an additional challenge.
  2. Lift the left leg as high as possible, keeping it parallel, and the hips stacked and as still as possible.
  3. Lower the left leg back to the ground.
  4. Repeat 10 times.

Side Kick

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  1. Starting with the leg at hip height, sweep the leg forward with a flexed foot and pulse it once, aiming to keep the left hip from pitching up. Think of trying to keep a long waist on the left.
  2. Sweep the leg backward with a pointed foot and squeeze your bottom to try to extend the leg as far behind you as possible without arching your lower back.
  3. Keep the leg at hip height throughout the entire exercise.
  4. Repeat 8 times.

Leg Circles

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Starting with the leg in line with the hip, circle the leg 4 times in each direction, aiming to complete a full circle and lifting it as high as possible.

Glute stretch

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After finishing the last leg circle, place the knees together on the ground and sit your bottom over to the left side. Left hand comes to ground beside the right hand to allow for stretch in the left gluteal group and back muscles.

All done? Repeat all Side Series on the Elbow, Side Support Series, and Glute Stretch exercises, this time on the other side.

Want more Pilates exercises to get fit and healthy this summer and beyond? Click here to practice with me and start building core stability.