Bottoms Up! Six Moves to Lift your Bum.

The muscles that make up your derrière are called your "gluteals."  They include the gluteus maximus, the gluteus medius, and the gluteus minimus.Together these muscles, known as the “glutes,” are the strongest muscle group in the body.  However, most traditional exercises designed to strengthen the glutes do not work them to their full potential. For example, squatting only targets one portion – go the muscle fibers in your bum. In a typical squat, the hips go from a flexed or bent position when you squat down, to a neutral position when you come up.

The glute max’s main action is to extend the hip. Hip extension is when you lift your thigh back behind you. So let’s do some thigh lifting exercises! This series of moves will target the rest of the derrière by working the muscle portion that lifts and rounds the backside. The side benefit?  These moves will also work your abdominals, arms, thighs, and back.

For more instruction, visit us a Mind the Mat for one of our bum-lifting Barre or Hot Pilates classes.

Originally published in Alexandria Stylebook: