Pilates at home, without Equipment, for perfect Buttocks and thighs

Written by admin

A low impact workout, especially dedicated to the buttocks and thighs, which you can do anywhere! Sounds tempting? Well, we still have: it is a delicate workout with your body, but it offers an extremely good muscular stimulation and involves the gluteal muscles from all angles. Buttocks (gluteus minimus, gluteus medius and gluteus maximus), thigh muscles (hamstring muscles, quadriceps, inner and outer thigh muscles) and the lumbar area are equally involved in these exercises.

Pilates at home, without Equipment, for Perfect buttocks and thighs 4

Low-impact, range-of-motion workouts, such as the one we will present below, are an excellent transition from high-intensity interval training (HIIT) to more conventional strength training.
Carefully inserting various types of training into your regular routine can help you continue to force your body and face new and new challenges.
It is also an excellent reminder that there are different ways to be in shape. For example, a person who considers himself very fit – maybe someone who can lift very heavy weights or who can run extremely fast – can be easily put in maximum difficulty by a simple yoga or Pilates exercise and vice versa.

Our strategy is to combine a wide variety of training styles to develop a well-defined fitness, functional and primarily health-oriented.
Pilates exercises for the buttocks and thighs, as well as this one, are easily scalable, so that they become simpler or more difficult.

If you’re looking for a challenge, add ankle weights or resistance bands – but before you do that, make sure your shape is perfect to avoid injuries or muscle contractions.

If you are a beginner, it is advisable to try to keep pace as much as you can during each interval, but you should not feel bad if you feel the need to take extra breaks or stop earlier than necessary. Always listen to your body!
Throughout your workout, pay attention to the correct shape of the movement and keep your muscles tense. Do your best and force yourself and do not forget that if you want a challenge with a higher degree, any exercise can be modified accordingly.

Are you looking for a longer workout or a workout to combine with it? You can add a quick strength workout that targets the same muscles (but be prepared for some muscle fever the next day!).
You can also approach a workout for the upper body if your goal is to work all the muscles in one day.
Or you can combine Pilates training for the buttocks and thighs with a little HIIT or a low-impact cardio with your own body weight.

As well, however, you can always opt for a simple walk.
Regardless of the choice you make, however, do not make the mistake of believing that more necessarily means better when it comes to training: 30-45 minutes of exercise are great, and it is even recommended not to exceed one session. one hour than twice a week. Smart habits and moderation are always the key!
Be careful to allow the muscles with muscle fever to recover before exposing them to intense training again.

Training structure

For this Pilates workout you will not need any equipment, but it is good to know that you can increase the difficulty of many movements by adding weights for the ankle or resistance bands.
The temporal structure is 35 seconds of activity with 10 seconds of rest after each interval. Repeat the movement on each side of the body, where the indication applies.

Warming up

Training starts at a light pace, so there is no need for sustained, well-structured warm-up, but if you have had a sedentary lifestyle for a longer period of time, you can do a few extra minutes of light warm-up, warming each muscle and joint. , with free movements.

35 minutes. 2 rounds of 10 exercises each. STRETCHES

Because we are talking about exercises focused on the lower body, do not forget to repeat the movement for each leg, where possible.

  1. From the stand with your palms and knees on the floor, perform back leg stretches – an interval of 35 seconds for each leg, with a break of 10 seconds between the two intervals. Pay attention to the shape of the exercise; you do not need speed, but a slow movement, in which you can feel how each muscle involved works.

2. From the same starting position as in the first exercise, perform back leg stretches, adding a side opening of 45 degrees. Duration: an interval of 35 seconds for each leg, with a break of 10 seconds between them. Don’t forget to breathe: inhale on return to starting position and exhale on stretching / lifting.

3. From the same position with your palms and knees on the floor, perform the movement called “fire hydrant”, an interval of 35 seconds for each leg, with a break of 10 seconds between intervals. Do not speed up the movement and do not rely on the forward, but control the movement from start to top and back, keeping the muscles tense.

4. Leg lifts for the inside of the thigh. Lying on one side with a support on one elbow, the leg on the floor stretched out and the upper leg bent, raises the outstretched leg for 35 seconds, then changes the side and the leg. Inhale on the ascent and exhale on the descent and control the leg, performing a slow movement, with the quadriceps and torso tense.

5. Leg lifts for the outside of the thigh. Lying on one side, with a support on one elbow, the leg on the floor flexed and the upper one stretched, lift the outstretched leg for 35 seconds, then change both the side you are sitting on and the foot, for another interval of 35 seconds. seconds. The muscles must always be tense, and the leg you lift must never fall to the floor, but remain in the air throughout the interval, so that the muscles are permanently stressed.

6. Clamshell – from a stand lying on one side, with both legs flexed, performs openings and closures of the legs – the “shell” movement. Try not to move your torso, but to keep your muscles tense so that you feel your buttocks working when you approach and move your legs apart. Perform two intervals, one on each side of the body, with 10 seconds of rest between them.

7. The bridge – from the stand lying on the back with the knees bent, perform pelvic and back lifts, so that only the shoulders and soles remain on the work mattress, with the hands outstretched next to the body. You will feel this movement in the gluteal muscles and in the thigh muscles, but also in the lumbar area. For a more difficult option, you can use weights on the abdomen. Do not bring the bottom on the mattress until the end of the interval, keeping the muscles tense all the time.

8. Moving bridge – the movement starts from the same position as in the previous exercise, only that the legs will have three times of movement, and the bottom will return to the floor after each lift of the pelvis and back. On the first lift, the knees are shoulder-width apart, on the second lift the knees will be closer together, and on the third lift the knees will be shoulder-width apart. Resume the three movements over an interval of 35 seconds.

9. Leg rotations – from lying on your back with one leg bent and the sole on the floor, perform circular movements with the other foot, in a stretched position, with the tip facing the ceiling. Perform alternating rotations: the first rotation to the right, the next to the left, continuing until you complete an interval of 35 seconds. Perform another 35-second interval with the opposite leg, alternating rotations this time as well. It is not necessary to make the rotations at the highest level at which you can raise the foot. The idea is to constantly try to push your limits, not to force your body to do what it can’t.

10. Lifting the legs – lying on your back, lift one leg, perfectly stretched, for 35 seconds, trying to bring it as close to the body as possible. Try to keep your back close to the floor, and the leg you lift should not touch the floor at all until the end of the interval. Control the movement from one end to the other, keeping the muscles tense. If it seems extremely simple to you, it means that you do not respect the correct shape, but only swing the leg without tensing the muscles and without feeling the movement in full. Perform another 35-second interval for the other leg, after a 10-second rest.

11. Take a 20-second hydration break and get ready for the second half of the program.

12. Repeat the series of exercises above, in exactly the same order and in the same way as described above.

13. End your Pilates training for the thighs and buttocks with a few stretching movements of your choice. Our recommendation is to try to figure out which muscles are the most tense and to stretch them as much as possible, so as to relax them as much as possible.

Do not repeat this workout until you get rid of a possible muscle fever, thus giving the muscles a chance to fully recover until the next session.

Training duration: 35 minutes
Number of calories burned: 171-260
Degree of difficulty: 3/5
Equipment: Pilates mattress
Type of training: low impact.

About the author


Leave a Comment