Fabulous Fanny: 3 Easy Pilates Moves for Hamstings and Buttocks

Before you read any further, I must inform you that I myself am not a certified Pilates instructor. I am merely sharing with you what I have learned through research and experience.

Pilates is a exercise system that requires each participant to use his/her "powerhouse," also and more commonly known as "the core," in order to gain strength and improve posture.The "powerhouse" is composed of the abdomen, lower back, hips and buttocks. In Pilates, you use the different parts of the powerhouse to move your extremities. It is very important to ensure that you are doing each exercise with proper postural alignment to prevent injury. In order to get the best out of each exercise be sure that your pelvis, ribcage, shoulder girdle, and head are aligned corretly in accordance with one another. If you feel pain, stop and check your alignment. Pain means your are not doing the exercise correctly.

Focus! Pilates requires deep concentration to ensure proper beathing, alignment and movement. It is not a good idea to try and multi-task while doing pilates, so turn off the TV, find something for the kids to do and focus!

REMEMBER TO BREATH! Take full deep breaths when you inhale and be sure to push out all the air when you exhale. If you have never done pilates before, I recommend that you read this article on Pilates breathing technique, http://www.lighterliving.com/pilates/article.asp?id=51.

Feel free to ask any questions if you are at all unclear about the exercises in this Hub. Enjoy!

Pilates Exercise 1:

Lay down on your stomach. Place your forearms and elbows on the mat in front of you and rest your head down on your forearms, just like you would if you were to rest your head down on a table. Pointing your toes, lift your left leg up, bend at the knee and flex your foot so that the bottom of your foot is parallel to the ceiling (your leg should still be raised off the mat). Tuck your tailbone in to keep your back from arching. Inhale and as your exhale, press your heal towards the ceiling and then inhale and repeat. Remember to keep your core muscles tight and your tailbone tucked in. Do this 10 exercise for 10 reps and then switch legs.

Pilates Exercise 2:

Just as your did in excercise one, lay down on your stomach, place your forearms and elbows on the mat in front of you and rest your head down on your forearms. Bend both legs at the knee and flex your feet so that your heels are facing the ceiling. Seperate your knees just outside of hip-width, this will cause your feet to point outwards; your heels should still be touching. Tuck your tailbone in to keep your back from arching. Keeping the knees bent, inhale and on the exhale push both heels up towards the ceiling, lifting your knees and thighs up off the mat. Immediately bring your knees back down on the inhale and then exhale and repeat. Do this for 10 reps.

Pilates Exercise 3:

Lay down on your stomach, place your forearms and elbows on the mat in front of you and rest your head down on your forearms. Lift your legs up off the mat and touch your heels together turning your feet outwards to the side and then relax your feet. Tuck your tailbone in to keep your back from arching and inhale and on the exhale begin clapping your heels together in a quick motion. Do this 100 times and be sure the continue inhaling and exhaling for every 5 reps-Inhale for 1, 2, 3, 4, 5 and exhale for 6, 7, 8, 9, 10 and so on. (You can point your toes for this exercise if you'd like.)

Once you have completed all three exercises, bring you legs in under your chest, lay your head down on your forearms just like you have been, and rest your chest on your thighs and sit on your heels to stretch your lower back. Hold for about 15 seconds.

Congratulations you have just learned a great, quick way to work your way to a fabulous fanny! Do this exercise daily or three times a week and you are sure to see results! Good luck and DON'T FORGET TO BREATH!