We’ve all been there: you want to tone your butt at home, but ask yourself how. We’ve got you with these quick pilates workouts. Total, it’s a HIIT butt workout using sliders or socks. It’s a blend of bilateral (both sides) and unilateral (one side at a time) moves, with the option to modify to just bodyweight. All moves are inspired by Bridget O’Carroll, founder of Studio Qila, the first Indigenous-owned digital fitness studio.
The Move: Qila Center Squat
Begin standing with your feet hip-width apart. Send your hips back and down as if you’re sitting in a chair. Lean forward to keep your spine neutral. Slowly stand about 75% of the way, maintaining a slight bend in your knees in order to maintain tension and tap into your slow-twitch muscles.
The Move: Slider Lunge
Place your weight forward in the heel of your active leg, place your back toe on a slider (or sock) and lightly extend it behind you. Sit back and down to 90 degrees, keeping your back leg straight, then slowly stand 75% of the way in order to maintain the tension in your center glute throughout the movement.
The Move: Slider Drag
Starting from the bottom of your lunge, keep your weight forward in your heel, drag (or step) your back leg in, then extend it back out.
The Move: Explosive Lunge
Begin in a split squat position, extend your legs as you jump up, then land lightly. Repeat on the other side.
beauty beauty trends celebrities celebrity news christmas coffee dating fall fashion fashion fashion designers fashion trends fashion week fitness hailey bieber hairstyles hair trends halloween harry potter health holidays Instagram jewelry Justin Bieber kate middleton King Charles meghan markle mental health milan fashion week movies music netflix paris fashion week prince harry princess diana prince william relationships royal family royals skincare street style television tennis travel valentine's day wellness
