How do I lose weight on my butt? That is one of the most common questions I get from female readers. Some say they never lose weight in that area despite all the exercise they do. Others have never done any exercise for that region and want to know what to do.
Well, Pilates Director Claudel Kuek is walking proof that exercise does build great gluteal muscles – the official term for “butt” – and she shares some of her best exercises here.
Claudek Kuek, 45, who runs PowerMoves Pilates And Dance Studio in lush
“You will still need to keep the abdominal muscles sucked in as you work on your derriere. Remember to keep your hips perpendicular to the floor when doing the floor exercises.”
PILATES SIDE LEG KICKS
Lie on your right side, arms behind your head and head propped up by your right elbow. Stabilise your right leg on the floor and hold the left leg at hip-height.
Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the left leg as far forward as possible with a flexed foot. As you inhale, swing the left leg as far back as possible while pointing your foot and elongating your leg.
Keep your pelvis straight as you repeat the back-and-forth swing 15 times. Repeat on the other side.
PILATES SIDE LEG DROPS
Lie on your right side, body in a straight line and head propped up with the right hand. Place your left hand in front of you. Keeping your pelvis perpendicular to the mat, lift your left leg to hip-height and flex your foot as you point your toes down towards the front.
Imagine your big toe touching a hot stove on the floor so you do not want to stay in that position for long. As soon as the toe taps the floor, lift it off with the heel of the foot pointing towards the ceiling. Stay stable and square in the hips as you tap and lift your toes 25 times while you breathe normally. Repeat on the other side.
PILATES SINGLE-LEG SKATING
Inhale as you stand on the foot platform of the Reformer (a pilates machine found in most pilates studios) with your right leg and place your left foot on the front edge of the carriage.
Squat deeply on the right leg, keeping your entire weight on it while placing your hands on your hips. As you exhale, straighten the left leg completely by pushing the carriage away. Keep your right leg stable, your trunk upright and your pelvis level.
Inhale as you return to the start position. Do 15 repetitions on each foot.
Fitness Article by Pradeep Paul
PowerMoves Pilates Studio in the Park