Micro-Moves for a Better Butt

The booty isn’t made from only squats. Or donkey kicks. Or hip thrusts. Or even deadlifts.

We aren’t bashing the major Captain Obvious moves—don’t worry gym girlies! We just want to emphasize that the bum consists of a ton of little supporting muscles as well. It’s helpful to consider it faceted. We have to work every single facet to get that perfectly well-rounded, juicy derriere.

Shannon Nadj, the founder of Hot Pilates and a very fit person that we deeply trust, knows all about these intentional, strategic micro-moves. And she’s got the bum to prove it.

She explains, “It’s all about activating those little muscles you didn’t even know existed. Find that Pilates booty by wrapping your glutes to the backside. Slightly rotate your hips out to engage your glutes. Think of squeezing the muscle and not your hips. Keep your core engaged and a neutral spine.”

It’s a lot to think about, but mind-muscle connection is real and makes a major difference when it comes to progress. Grab a Pilates ball (or a throw pillow or nothing at all—totally flexible) and check out Shannon’s micro-move workout below: