5 Pilates Magic Circle Moves For Your Glutes
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You remember the scene — that one in Sex and the City when Richard's assistant walks in on Samantha in the shower.
He jumps back — aghast — and responds with a simple, "Wow." Samantha shrugs, crediting her killer physique to a dedicated Pilates routine. I remember that as a pivotal moment in my childhood . . . one of the first times I understood the unstoppable power of a confident woman. And sure, in the end Samantha may have used that scene to trick her boyfriend into saying, "I love you," but let's focus on the female-empowerment bit, shall we?
Whether you're a SATC fan or not, most of us know that Pilates is a standout form of exercise. Like yoga, it strengthens your core while improving flexibility. But like strength training, it has the muscle-boosting benefits you need to look toned. It also just so happens to be the best thing you can do to get that Summer-ready booty. All you need is a magic circle, which costs less than $30 on Amazon. Most of these exercises can even be done in the comfort of your own home.
Read on for my favorite glute-improving routine. We might not all be Kim Kardashian, but that doesn't mean we can't have a boastful backside.
One-Legged Squats
- Hold the magic circle between your palms, with fingers stretched forward. Press lightly inward on the magic circle.
- Stand on one leg, and straighten the other out behind you, with your toes pointed to the floor. Distribute the weight evenly across your supporting foot.
- Bend your standing knee so it comes directly over and not beyond your toes.
- Hold the position for five seconds (that's "Mississippi" seconds!), then straighten.
- Repeat 10 times. Switch legs and repeat.
- Complete three sets of 10 reps on each leg.
Leg Lifts
- Lie on your stomach with the magic circle between your legs, just above the ankles. Place your hands flat on the mat beneath your forehead.
- Bend knees into a right angle. Flex feet so they're as parallel to the ceiling as possible.
- Using your glutes and hamstrings, lift your knees off the mat. Lower, and repeat. It should feel as if you're pulsing your feet toward the ceiling.
- Complete three sets of 10 reps — or four if you're planning to wear a body-con that evening!
Swimming
- Lie on your stomach holding the magic circle with your legs, just above the ankles.
- Place your hands flat on the mat beneath your forehead.
- Keeping your legs straight, lift your thighs off the mat so only your pelvis is touching the mat.
- Hold the position, and squeeze the magic circle 10 times. You should feel this in your inner thighs and glutes.
- Lower your legs.
- Complete three sets of 10 squeezes.
Modified Swimming
- Lie on your stomach with the magic circle between your legs, just above the ankles.
- Place your arms out to the sides making a "T" shape (you can hold two-pound weights to work your arms too).
- Lift both the arms and the legs off the ground, so only your pelvis is touching the mat. Keep your stomach lifted so your abs are engaged.
- While holding your legs above the ground, slowly move your arms down by your side with your palms facing the floor.
- Repeat 10 times total, then rest.
- Do four sets of 10 reps each.
Modified Bridging
- Lie on your back with your hands firmly on the mat, on either side of your body, and place the magic circle between your legs just above the knees.
- Curl up — vertebrae by vertebrae — into a bridge position, keeping your body in a straight line from your chest to your knees.
- Hold the bridge and squeeze the magic circle 10 times. You should feel it in your inner thighs and glutes.
- Complete three sets of 10 squeezes.