Let’s face it, Asian women have no problem slimming down and getting toned legs. But tone up their glutes? It’s a much harder task— though not entirely impossible. And Seoyeon Park the Pilates Goddess is the best example to show you how. Here are the secrets to 7 quick Pilates steps that give you “peach buttocks”. It only takes 20 minutes a day and your glutes will be tightened up beautifully within days!
Squat
Start with your feet shoulder-width apart, with your toes slightly facing outward, your knees bent and buttocks sitting back. Don’t lean too much forward. Make sure your toes are not blocked by your knees. Squat and be still for 3 seconds until you feel tension in your legs and buttocks. Then return to standing. Complete each set in 30 seconds and do 3 sets repeatedly.
Split leg squat
Place one leg slightly backward with only your toes touching the floor. Also bend your knees slightly so that your buttocks sit toward your heels, and your abdomen leans toward the thigh of your front leg. Squat and be still for 3 seconds until your muscle tightens up. Complete each set in 30 seconds and do 3 sets repeatedly.
Wall squat
Slightly separate your knees as if you were sitting on an invisible chair. Bend knees at a 90-degree angle. Remain in this position for 5 minutes.
Kneeling rear leg lift
Kneel down on the floor with toes touching down and elbows on the floor. Lift one leg backward and bend it at a 90-degree angle. Be still for 3 seconds when it reaches the highest point. You should feel tension in your buttocks. Complete each set in 30 seconds. Perform 3 sets repeatedly on both the left and right.
Kneeling rear leg stretch
Begin with the same steps as above, with the rear leg stretching out straight instead. Be still for 3 seconds when it is parallel to the floor. You should feel tension in your buttocks and outer thigh. Complete each set in 30 seconds. Perform 3 sets repeatedly on both the left and right.
Side-lying stretch
Lie on your side on a yoga mat with both legs stretching straight together. Support your upper body with one elbow. Raise the upper leg slowly until it reaches the highest point. Hold the pose for 3 seconds when you feel tension in your buttocks.
Supine twist
Lie on your back on a yoga mat with arms open. Raise your left knee past your hips, then turn it to the right side. Try your best to press down your shoulders and your knee. Repeat it in the opposite side. You will feel tension building in the hips. It will be most intense when your knees get close to your abdomen!
Remember, beauty takes effort. There’s no easy way out!
