Pilates is known for its ability to tone and strengthen the core but it also has great exercises that focus on every other part of the body as well. This routine is a compilation of Pilates exercises that focus heavily on the butt to increase tone, lift and improve shape to help you get a great butt, Pilates style.
When done with just bodyweight (as we do in the video) this routine primarily works to firm the glutes making sure they stay where they should be, but it can also increase the fullness of your butt; though only to a slight degree. If you want to really focus on improving your butt's shape and increasing size to get an athletic/dancer's body, then we suggest using ankle weights to increase the resistance you have to work against. By using more weight you can improve overall muscle development giving more size to the glutes while still keeping it lifted and tight.
To get the most out of this or any Pilates routine be sure to focus on the "squeeze" at the end of the range of motion on almost every exercise. By "squeeze" I mean forcing yourself to contract your muscles as hard as you can at your maximum range, and by doing so you will cause each exercise to increase in difficulty and calorie burn. If you let your body relax and just do the motion with the least amount of effort possible then you will be not only missing out on potential calorie burn but you will also be losing out on a great deal of toning and shaping benefit of each exercise and move.
As with most workouts of this style, this routine's calorie expenditure is not very high. When you are on the ground your body does not have to work to balance as much and your heart does not have to work as hard to pump blood around the body so your overall calorie burn will lower greatly. However if you focus on keeping your core tight and engaging muscles that are not necessarily needed for each exercise then you can easily bump up your calorie burn. With this routine you can expect to burn 4 calories per minute on the low end and up to 7 calories per minute on the high end. However if you decide to use extra weight you can easily increase your expenditure by 2-3 calories per minute depending on the amount of weight you use.
Pilates Butt and Thigh Workout For a Round Butt
Bridge Lv 1
Bridge Lv 2-3
Heel Taps W Pulse
Back Bows Lv 1-2
Back Bows Lv 3
Hamstring Curl w Thigh Raise Pulse
3 Way Kneeling Leg Raise (Straight Leg, Bent Leg, Pulses)