This Pilates Butt Workout Will Make You Want to Show Off Your Hard Work

Updated on 8/9/2018 at 9:55 AM

Estelle Ungaro | Real Pilates

Jessica Marcussen (model)

Estelle Ungaro | Real Pilates

Jessica Marcussen (model)

Pilates may have originally been created as a form of physical therapy, but many of us love it for its ability to tone our physique. Though it's known to help build core strength, Pilates can also help sculpt the booty with a few focused exercises. To find out exactly which moves are best for this goal, Pilates instructor and owner of Real Pilates studios Alycea Ungaro created a Pilates butt workout for POPSUGAR that she recommends doing three to four times per week.

See each move broken down ahead!

Shoulder Bridge

Lie flat on your mat with knees bent and feet flat, hip-width apart.
Press your hips up to create a straight line from shoulders to knees.
Hold for 15 seconds. Lower the hips and repeat.
Extend one leg up and repeat the move standing on just one leg.
Hold for 15 seconds, then switch.
Hug both knees into your chest.
Complete one to two sets of each variation.

Form check: Try not to overarch your back. When extending one leg, keep your hips level.
Modification: Stick with the first part and hold progressively longer. Work up to one minute.

Wall Chair

Stand against a wall with your feet two steps in front of you.
Align your spine from head to tail firmly against the wall.
Slide down the wall until you make a chair shape with your body. Keep your arms down by your sides.
Hold for 30 seconds.
Repeat with your arms straight out in front of you.
Repeat once more and attempt to extend one leg out in front of you.

Form check: Keep your back and hips fully pressed to the wall and your legs aligned. Your knees, heels, and toes should all be in a straight line.

Grasshopper

Lie face down on your mat with your head on your hands and legs together in one long line.
Squeeze both legs up off the mat.
Keeping the thighs high off the mat, bend the knees so your heels come in toward the glutes.
Straighten the legs back out even higher.
Lower the legs.
Complete four to six sets.

Form check: Keep your abs lifted and avoid hunching the shoulders.
Modification: Try the exercises with your legs apart.

Cross-Legged Squat

Begin standing with your arms stacked on top of each other.
Take one foot behind the other and perch on the ball of the foot.
Begin bending both knees, lowering the hips as though you mean to sit on the floor.
Go to your lowest point and return to the top smoothly.
Complete six to eight reps on each leg.

Form check: Keep your torso upright — don't lean forward.
Modification: Find a chair or counter and place both hands securely to provide better balance.