When Selena Gomez works out (likely decked out in looks from her newest Puma collab), there’s a good chance she’s at Los Angeles–based Hot Pilates, which features 55-minute classes in—you guessed it!—steamin’ 95 degree temps.
While the classes go through up to 20 body-blasting moves, the singer definitely has her faves—and they’re all equipment-free, meaning you can try ’em on for size in your own home gym (which might well be a yoga mat in your living room). According to the studio’s founder, Shannon Nadj, the side-kick series, all-fours straight-leg lifts, and single-leg pelvic lifts “get her strong and healthy”—oh, and burn the booty like crazy.
“We like to focus on every angle of the butt,” Nadj told Self. And, she’s not kidding: When doing the star’s go-tos, you’ll be working a lot more muscles than you typically would in other butt exercises (sorry, squats!) and will feel it the most in your gluteus maximus, as well as the gluteus medius.
Aside from working your way toward a seriously strong booty, Nadj also noted these moves are great for the entire body, working the inner and outer thighs, quads, core, back, and shoulders as well. So, are you ready to give them a try? Thanks to Rhode Island–based Pilates instructor Amy Cardin‘s step-by-step instructions, you can do just that.
Try these 3 Selena Gomez–approved moves to tone your glutes.
1. Side-kick series
What it works: your lateral flexors (internal/external obliques) and your abductors (especially your gluteus maximus!)
- Begin by laying on your right side.
- Place the point of your right elbow on the ground, with your head resting in your right palm.
- Align both legs straight together and place them at a slight angle in front of your hips.
- Place the left palm on the ground in front of your core and lift the right side of your ribs off the ground. (Keep in mind the setup for this exercise will make or break your success with it.)
- To execute the move, externally rotate both legs from your hips so your heels touch and your toes are apart.
- Kick your left leg straight up toward the ceiling, without dropping your ribs toward the mat, then bend your knee, bringing your left toes toward your right knee.
- Extend your left leg, still externally rotated, down toward your right leg.
- Repeat 10 to 15 times before turning onto your left side.
2. All-fours straight-leg lifts
What it works: your arms, core, gluteals, and hamstrings
- Begin on all fours with your hands under your shoulders and your knees directly under your hips.
- Pull your shoulder blades down your back and your abdominals up toward your spine. Keep your weight evenly distributed between your hands and knees.
- Extend your right leg behind you and lift your leg in line with your hip. Keep your core engaged so your lower back doesn’t arch.
- From your hip joint, externally rotate your right leg and keep your knee straight.
- Lift your leg above hip height and then lower to hip height, without bending your knee.
- Repeat 8 to 10 times before lowering your right leg. For an added bonus, pulse the leg up and down slightly for an extra burn. Repeat with the left leg.
3. Single-leg pelvic lifts
What it works: the posterior (back) chain of your body
- Begin by laying on your back with your knees bent, feet on the floor, and palms pressing onto your mat, by your hips.
- Extend your right leg up toward the ceiling and point your toes. Keep your hips and square as possible.
- In one motion, lift your hips off the mat, reaching your right toes up toward the ceiling.
- To lower down, slowly articulate through your spine, feeling each vertebrae connect to the mat.
- Once your hips touch the mat, lift your hips back up, reaching your toes toward the ceiling. Keep your right leg as straight as possible the whole time. The flexibility of your hamstrings will determine how straight you can comfortably keep your leg as you lower and lift your hips off the mat.
- Compete 8 to 10 reps on the right side before switching to the other leg.
Loading More Posts...