Hey love! 💛 The holiday season is just around the corner, which means all the cozy vibes, delicious food, and festive gatherings are about to begin. But before we dive into all the holiday fun, why not give your hips and glutes a little extra love? 💪 Whether you’re looking to feel strong, build endurance, or just get that sculpted, toned look, Pilates has you covered.
In today’s blog, we’re focusing on some of my favorite Pilates moves that target the hips and glutes to help you feel your best heading into the holidays! Ready to get started? Let’s dive in!
Why Pilates is Perfect for Hips and Glutes
Pilates is the ultimate low-impact workout that strengthens, tones, and improves flexibility—especially for your lower body. These targeted moves work wonders on your hips and glutes, helping you feel stronger and more balanced as we head into the busy holiday season. Plus, Pilates is a mindful workout, so it’s amazing for keeping stress at bay, which can be a game changer during holiday craziness.
If you’re new to Pilates or want to learn more about why it’s so effective, check out my Pilates for Beginners guide. It’ll give you the lowdown on how Pilates can transform your body from the inside out.
Top Pilates Moves for Toning Hips and Glutes
Here are some of my go-to Pilates exercises that’ll have your hips and glutes feeling strong, toned, and ready for all the holiday parties! 🎉
1. Bridge Pose
This classic Pilates move is amazing for targeting your glutes and hamstrings while also stretching your hips.
- Lie on your back with your knees bent and feet hip-width apart.
- Lift your hips toward the ceiling, engaging your glutes and core as you rise.
- Hold for a few seconds at the top, then lower back down. Repeat for 15-20 reps.
2. Clamshells
Clamshells are a great way to activate and strengthen the outer hips and glutes.
- Lie on your side with your knees bent and feet together.
- Keeping your feet touching, lift your top knee as high as you can without moving your pelvis.
- Lower your knee back down slowly and repeat for 15-20 reps on each side.
3. Side-Lying Leg Lifts
This move is perfect for sculpting your outer thighs and hips.
- Lie on your side with your legs straight, one stacked on top of the other.
- Lift your top leg toward the ceiling, keeping it straight and engaged.
- Lower slowly and repeat for 15-20 reps before switching sides.
4. Single-Leg Bridge
A slight variation on the classic bridge pose, this one kicks up the intensity for your glutes.
- Start in bridge position, but this time, lift one leg toward the ceiling as you press your hips up.
- Lower your hips and repeat on one leg for 10-12 reps before switching sides.
5. Donkey Kicks
Donkey kicks are so good for isolating and toning the glutes.
- Start on all fours with your hands under your shoulders and knees under your hips.
- Lift one leg, keeping it bent at 90 degrees, and press your heel toward the ceiling.
- Lower back down and repeat for 15-20 reps on each side.
If you want even more lower body exercises, check out my FREE 1-Week Pilates Challenge for a week of targeted moves that will transform your hips, thighs, and glutes!
How to Incorporate Pilates Into Your Routine
The beauty of Pilates is that it fits into any routine, whether you’re just starting out or you’ve been at it for a while. Try adding these exercises to your workout 2-3 times a week for the best results. And if you want a more structured plan, my on-demand classes at Sweaty Studio are perfect for keeping you consistent and motivated—especially during the busy holiday season.
Final Thoughts
As we head into the holidays, it’s easy to get caught up in all the hustle and bustle, but remember—taking care of your body is so important! Pilates is a wonderful way to stay strong, toned, and centered, all while giving yourself some much-needed self-care. By focusing on your hips and glutes, you’ll feel amazing and ready to conquer anything this season throws your way!
So grab your mat, turn on your favorite playlist, and let’s tone those hips and glutes together! You’ve got this. 💛
xx,
Callie
P.S. Want more Pilates content? Check out my on-demand classes for even more workouts that’ll have you feeling strong and confident before the holidays hit!
