When doing this exercise it is important to try and push the knees as wide as you possibly can.
(PRWEB) April 16, 2014
MD and coach of leading Australian Pilates site Inner Strength Pilates this week reveals a new and simple exercise for strengthening and toning the butt. The exercise will also benefit those with weak knees or who struggle with knee pain in general.
In order to begin the exercise it is necessary to have a theraband. These can be purchased at one of the company’s three studios in Adelaide’s King William Road. Initially the theraband should be tied around the top part of the knee.
The tighter the band is around the knee, the tougher the exercise and the harder the muscles will be worked. Different strengths of therabands involve different levels of pressure so it is worth finding out beforehand which colour and thickness of band denotes which strength, especially if this is the first time the exercise is being performed.
Former professional dancer Gollan says: “If you want to make the exercise tougher for yourself then a thick band is best as this will always work the muscles harder.”
The next stage of the exercise, which is outlined in the blog post titled Gluteal Strengthening Exercise to Tone the Butt and Decrease Knee Pain is to lie down on the floor. However, it is also possible to complete the exercise standing up - provided there is no tension in the upper part of the body such as the shoulders and neck area.
If completing the exercise at home then it is a good idea to lie against a wall to ensure a straight outline. The feet should be against the wall, as well as the spine, shoulder blades and the back of the head.
After inhaling deeply it is then necessary to exhale with the core muscles engaged. Next, alter the leg and push the top knee as wide as possible without moving the hips. In the event the hips twist when pushing the leg wider then the muscles are not being used and the exercise won’t achieve the desired results.
Meanwhile, it is crucial, at all times, to keep the pelvis stable. Inhale to hold, without moving the leg, then exhale to lower it back down, at the same time ensuring the hand is not engaged. In fact, the hand is best kept out of the way by resting it on the hip bone.
“When doing this exercise it is important to try and push the knees as wide as you possibly can,” added Gollan, who personally demonstrates the exercise on the a video entitled How to Tone The Butt - Pilates Gluteal Strengthening Exercise.
“And never, ever move the pelvis otherwise you’re defeating the point of the whole exercise,” she warns.
The ideal number of reps to accomplish, in order to feel the muscles tightening, is 15, says Gollan. However, those who do them on a daily basis and would prefer some form of variation can also look to open the knees as wide as possible on the exhalation breath and complete up to 20 pulses.
Another variation – one which is a level or two tougher - is to keep the knee in position and extend the bottom part of the leg then inhale with feet back together and on the exhalation lower them. One final variation is to lift the feet.
Gollan adds: “You can choose how many reps you would like to do per variation but , generally between 10 to 20 reps of each will really make the muscles work extremely hard.
“After a few days of these exercises you can look forward to some really fabulous results, especially in the butt area. Not only will the butt be lifted and toned, but the knees will also benefit because, happily, strengthening the muscles in this area helps to support them too.”
For more toning and strengthening exercises, as well as information on the discipline of Pilates and Barre, then take a look at the Inner Strength Pilates website here. The site shows a class schedule which can be booked on line, in addition to links to the company’s social media channels Facebook and Google Plus. Classes can be booked on a block basis to make scheduling easier for clients.