Pilates in bed for the buttocks: 5 simple and very effective exercises

Are you looking to show your best version? This routine Pilates in bed for the buttocks It will fascinate you!

How to strengthen your glutes with Pilates in bed?

With this simple 5-exercise routine, you can get amazing glutes. existing?!

Pelvic curl

We’ll start with exercise The heating This is very common in Pilates procedures, and is called “Pelvic wrinkle”.

You will start by lying on your back with your knees bent and your feet on the mattress. Once you are in this position, tilt your pelvis and activate your abdominal muscles to pull your navel toward the spine curve with your back low.

Come up to the base of your shoulder blades in a straight line from hip to shoulder and hold this position for five full breaths, placing your heels firmly on the mat and then lowering your hips. Repeat 3 to 5 times.

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Heel beats

This is the Buttocks exercise par excellence! In addition to focusing directly on your glutes, it also works all of your back muscles and strengthens your inner thighs.

Lie face up with your forehead on your hands and keep your legs straight together. Lift your belly off the mattress and feel how your spine lengthens.

Bring your inner thighs together and keep your heels as tight as possible. You will now begin to lift one leg and then the other, to simulate walking, keeping them as straight as possible.

Do 20 repetitions, rest and Repeat 3 to 5 times.


This exercise is both fun and challenging, and you’ll likely need to work at it until you get it Maintain coordination From the movements of your limbs.

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