5 Pilates Magic Circle Moves For Your Glutes

5 Pilates Magic Circle Moves For Your Glutes

You remember the scene u2014 that one in Sex and the City when Richard’s assistant walks in on Samantha in the shower.

He jumps back u2014 aghast u2014 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-u00adLegged 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 u2014 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 inneru00ad 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 u2014 vertebrae by vertebrae u2014 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 u00adthighs and glutes.
  • Complete three sets of 10 squeezes.