Pilates Bootie Workout #1

Hey Goddess Nation!

I have a confession to make. I’m really, really into cross training. Like, almost a little obsessed with attempting anything that may challenge me! This just means I’m pretty much game to keep my muscles guessing, trying new workouts and keeping it fresh.

My newest passion has been yoga and Pilates. Mainly because I feel pretty stiff most of the time and I LOVE how challenging these movements are for the core. By far (in my opinion) better than any useless pieces of ab equipment I’ve seen at the gym for your abs and bootie. 

I’ve been incorporating both styles during the warm-ups and workouts in the Pole classes I teach at the studio (of course adding the traditional sexy VPF flair 🙂

So you can imagine my excitement when I met this cutie below, Sylvia “The Pilates Chick”



Sylvia and I met a few months back and we “clicked” immediately! She gave me a ton of new Pilates inspired ideas for my classes and I helped her in her final weeks of bikini prep. Doesn’t she look amazing??? And she’s a 40 year old MILF 🙂

She’s made up 2 videos for us here at Living The Goddess Life and a great article to go along with it. She’ll have another one for you next week! The great part is that you can do this at home with no equipment. Don’t be fooled by how easy she makes it look. Your bootie will B-U-R-N and your abs will be getting a great workout as well!

Pilates Firming Bootie Workout

By Sylvia Favela

Author of Bodyweight Pilates 

Oh Yeah! Gotta Love a firm bootie! Who doesn’t, Right?!

Have you ever noticed the one common feature that stands out when looking at the physique of a dancer, a gymnast or someone who practices Pilates daily?

A firm bootie, it’s not just firm but it’s lifted. “High & Tight” that’s our motto in our Pilates Studio.

You’re probably wondering what makes these bodyweight Pilates exercises so different that it creates a TIGHTER, firmer butt?

Pilates movements focuses on recruiting the deep transverse abdominals, which are the main muscles to help keep the pelvis stable and in proper alignment to the spine.

When targeted the lower body, Pilates mainly focuses on the engagements of the inner/outer thighs and the three main gluteal muscles, which defines the bootie.

In other words Pilates targets the medius; the muscle that wraps from the side of the butt to the backside of the main gluteus muscle. An instant lift!

When performing each lower body move you want to wrap the hips together, in other words, keep the gluteus engaged and active.

Many Pilates moves just as the ones I demonstrate below focus on correct body alignment, which is the main focus of Pilates. Controlled movements fire up the intricate muscles in the body without having to over use the hip flexors or low back when working the lower body.

In the video below I demonstrate a lower body workout you can start practicing right away. Please pay careful attention to my points about how to properly hold your position with each exercise for maximum results so your working, as Diane says, ‘smarter, not harder’!

Firm Butt Pilates Workout!

Pilates Workout summary – 4 Rounds, 10 reps, 15 sec rest 

  • * Bootie Press
  • * Bootie Press Pulses
  • * Bootie Press Hold Extensions 
  • * Heel Press 
  • * Heel Press Pulse
  • * Clam Open Right feet up
  • * Clam Open Left feet up 

Here are the important points you should keep in mind when practicing your Pilates Bootie moves:

–       Begin each move by scooping your belly in and pull your belly button in towards the spine.

–       Focus on keeping your transverse abdominals engaged to prevent any straining of the low back.

–       Shoulders and wrists stay in alignment throughout the movement.

–       Keep the glutes actively squeezing at all times, as if you’re holding a quarter, sounds funny but it helps!

–       Control your breath – you should be pulling your ribs in towards each and sink them into your spine.

Keep mindful thought while executing each move with control and awareness. These lower body moves will encourage the body to move in a fluid motion and increase body strength, stamina and develop a lean toned physique.

For more fun and effective Bootie Firming moves, head over to Bodyweight Pilates 

Have fun and enjoy! I will have another one for you next week.

Sylvia =)

Who am I and why should you listen to me?

Hi there! My name is Diane Flores and I’m a mom, sister, daughter, friend and, most importantly…a WOMAN who knows exactly how you feel!

I am also a Certified Health Coach through the Institute Of Integrative Nutrition, Certified Pole & Fitness Trainer, previous NPC figure athlete and current NPC Bikini Competitor with over a decade of experience in the health and wellness field. The demands on my life are no less or more important than yours. Which means, if I can live a Fit, Sexy and Confident lifestyle, you can too and my program will show you how.

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