If you’re wearing a mermaid gown on your big day, then you want to show off your best bits! The team at Pepilates show you the best Pilates moves to tone your legs and bum…
The mermaid gown is brilliant for giving you that hourglass shape, because it highlights your curves! Having toned legs and a lifted bottom will only accentuate your figure and help your dress sit perfectly. Here are six moves, from the team at Pepilates, to get rid of saddlebags and tone your butt!
Lunge and variations
Standing with feet hip distance apart step backwards with one foot bending the other knee so that thigh is parallel to the floor, stand back up using the glute and hamstring and pushing through the heel of the front foot (20 times).
Curtsey lunge, step back at a slight angle and bend back knee behind front knee (20 times).
Scooter lunge, bend front leg so thigh is parallel to the floor, balance on front foot then extend back leg using the glutes in and out (20 times), resting the knee inbetween each rep.
Repeat sequence on other leg.
Lie on your side on the floor in a straight line with your lower arm underneath your head for support. Engage your bottom to lift your waist slightly from the floor. Bend your knees into a 90-degree angle with feet inline. Make sure hips, knees and ankles are stacked. Inhale to prepare, exhale and raise top knee rotating the leg bone in the socket. Keep feet together and watch you don’t roll back off the bottom hip (that’s cheating!). Complete 20 on each side. This exercise is to engage the deeper glute rotation muscles in the hip.
4-point kneeling with leg raise
Kneel on the floor with knees under hips and hands under shoulders. Lengthen through spine, engage your core, and raise right knee off the floor, using your glute/hamstring, keeping leg bent. Raise and lower foot up to the ceiling (20 times). Rotate from the hip and lift knee to the side (20 times). Keep knee and foot in line with the hip, move foot across the other leg and return it towards the arm (20 times). Lastly pulse foot up to the ceiling. Repeat on other leg.
Lie supine with knees bent, feet hip distance apart. Exhale and peel the spine off the floor, from the tailbone, one vertebra at a time lengthening through the spine, inhale at the top and exhale and roll the spine back down (10 times) then hold at the top keeping the ribs closed at the front and engage the glute and hamstrings, pulsing the bottom (20 times). Repeat.
Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest. Squat down as low as you can, keeping your heels on the ground, tailbone slightly tucked, and your back straight. Engage your core for stability and use your glutes and hamstrings to press back up to standing. That’s one repetition, repeat 15 times. You can use a dumbbell or a sandbag instead of a medicine ball if you don’t have one.
Stand on one leg, on the same side that you hold a weight/dumbbell. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg, using your glutes, behind you for balance. Continue lowering the weight until you are parallel to the ground, keeping the spine long and core engaged, and then return to the upright position using your standing leg glute and hamstring for stability.
Thanks to the team at Pepilates! Check out more Pilates moves to get you wedding ready here!