The #BBSQUAD Pilates Ball Glutes Workout.
Guys, this is THE ultimate butt burner!
A peachy, firmer, rounder backside is sexy AF. Lets face it, this is what we’re aiming for. Lifting and tightening the glutes is what I strive to do for the majority of my workouts, and now I’ve created the perfect, portable tool to enable you too as well.
Did you know that aside from just looking hot, glutes are pretty helpful at protecting us from injury? The Gluteus minimus actually attaches into our hip joint to keep it stable and prevent it from labral tears. The big guy, Gluteus Medius keeps our pelvis and low back stable and strong.
Having a strong lower part of our Gluteus Maximus has been shown to prevent hip Osteo- Arthritis! (and counteract the lack of calcium from all the Almond and Tumeric drinking).
Put it this way, having a powerful strong butt is not only sexy but actually protects us from joint ageing!
All you need is a Pilates Ball. You can do this workout anywhere, anytime, and you’ll be one step closer to a stronger, fuller butt.
This workout is designed to hit your booty. Every exercise targets your gluteus maximus, gluteus minimus and gluteus medius.
Spend 40 seconds on each exercise before immediately changing to the next exercise.
Rest for 20 seconds before moving to the next set of super set exercises.
Repeat the whole routine four times.
Pelvic Curl Up
Start: On back, ball under both feet, pelvis on ground. Lightly engage your pelvic floor.
Move: Inhale and gently tense your butt (not hard). Lift your pelvis off the ground keeping your spine in neutral. Drive through your feet. Hold at the top of the movement and slowly lower keeping your pelvis level for a count of 4 seconds. Repeat.
NOW MOVE STRAIGHT INTO THE CLAM WITHOUT A BREAK
Start: On your side, both legs bent, take ball to rest in the crook of your top leg, bend knee and gently squeeze ball.
Pop your head down resting your head on your arm, keep neutral pelvis alignment.
Move: Rotate leg out slightly behind you keeping knee angle exactly the same. Keep your pelvis stable so you are only rotating from the hip. Hold for 5 seconds at the top and lower slowly over 4 seconds. Repeat.
Rest for 20 seconds.
Hip Opener Glute Burner
Start: In half pigeon pose, place your back ankle on top of the ball. Your back knee is rested on the ground.
Press forward with your hands over the front knee.
Move: Press ankle into the ball and lift your back
knee off the ground as far as you can without your pelvis tilting. Hold at the top for 5 seconds then slowly lower over a 4 second count. Repeat.
NOW MOVE STRAIGHT INTO THE GLUTE MED ON WALL EXERCISE WITHOUT A BREAK
Glute Med on Wall
Start: Stand one foot out from the wall. Flex one leg up and then push it gently into the ball rested against the wall. Remain tall and don’t lean into the wall.
Move Keeping your back straight fold from your hip until you feel the tension in your back side. Keep pushing lightly into the ball.
Now keeping firm pressure into the ball bend your knee forward 20 degrees sloaly then back slowly behind you 20 degrees. If you have more rang with control go for it. You should feel a real glute burn after 15 seconds. Keep going!
NOW swap sides. Ouch!
Finish with 20 sit squats slowly 4 seconds up 10 second hold at the bottom 4 seconds up.
Start Standing, weight through your heels, ball between knees.
Move Fold from your hips and pretend you are about to sit in a chair behind you. Squat down. Hold for 10 seconds then come back up slowly over 4 seconds. Repeat 20 times.
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