WORK YOUR WAY TO A BUM PIPPA MIDDLETON WOULD BE PROUD OF AT TEN PILATES NEW STUDIO IN HANOVER SQUARE

Work your way to a derriere Pippa Middleton would be proud of at Ten Pilates' newest studio in Hanover Square, Mayfair. The trainers will whip you into shape, fast, with body-sculpting exercises carried out on the reformer. GHDs and REN products in the changing rooms mean there’s no excuse not to nip-in before hitting the shops.  

Follow these exercises from Master Trainer Luke Meessmann to achieve your dream derriere

Exercise one - Side lying straight leg kicks and circles and  glute / hip stretch

Start position

Lying on your side with your bottom arm outstretched a folded towel in between your arm and head, knees and feet together with your knees bent to 45 degrees in front of you. Now, straighten your top leg and hold it level with your hip, reaching it away from your body so that there is a gap in between your waist and the floor (this keeps your spine straight). Place your top hand on your hip. You can use this to check that you don’t rotate your hips and back as you perform the exercise.

The exercise

Breathe in and take your leg out in front of you about 4 - 6 inches and breathing out return it to the start position.  Repeat this slowly and you will start to feel your top glute begin to work. Continue for approximately 2 minutes or until you feel that you cannot do another rep and then hold your leg in the start position, rotating it so that your toes point slightly to the ceiling. Now perform slow circles with your leg for 10 seconds in one direction, followed by 10 seconds in the opposite direction.  Stretch and then repeat on the other side.  Perform 1 – 2 times a day and enjoy your pert, leather trouser ready backside.

The stretch

Lying on your back with your feet flat on the floor,  cross the ankle of the leg that you have just worked over the opposite knee and keeping your hips in place,  press your knee away  from your body. This will stretch the side of your hip and glute. Hold for 30 seconds and then, keeping the same leg position, grab the back of the uncrossed leg and draw your knees towards your chest. This will stretch the main part of your glute.

Exercise two - Reverse lunge

Start position:

Stand with your feet shoulder width apart and keep your core engaged. Your arms should be extended back, level with your hips, and your palms turned inwards (or holding hand weights in each hand). Take a large step backwards with your right foot and slightly hinge forward so that your lower back is not overly arching. Your bodyweight should be mainly on the heel of your front foot.

The exercise

Lower your hips until your left thigh, which is in front, is parallel to the ground and hold for a few seconds. Your left knee should be directly above your ankle. Your left foot should be pointed straight ahead and your right heel should be lifted. Pushing through your left leg, contract your glutes and hamstrings strongly to return to the starting position. Repeat on the same leg for one minute and then swap to the other leg and repeat on the other side for one minute.

The stretch

Hip  flexor / Quad stretch :   Take a pillow and place it on the floor. Place your right knee on the pillow and bring the left foot forward so  you are in a lunge position with  your back knee down. Keeping your left hand on your front knee, push  your hips forward with your right hand,  keeping your chest  tall. This will stretch  the right hip flexor ( front of the hip). After 30 seconds,  reach  behind and pull your right heel up to  your bum. This will stretch the right quad ( front of the leg). Hold for 30 seconds and then repeat the sequence on the other side.

Exercise three - Static squat with ‘skating’ leg extension 

Start position

Perform a static squat ensuring your feet are hip width apart, abdominals are active and knees are behind your toes.
Keep your body weight on the back two thirds of your feet - this is the key to getting your glutes (bum) as well as your quads (front of the thigh) working during the exercise.

The exercise

Keep your left leg still and breathing in, take your right foot off the floor and bring it in to touch your toes against your left foot. Now breathe out and extend your right leg straight out to the side, touching the toes to the ground and then bring it in again. Repeat in a slow controlled fashion, aiming to keep your left leg in a straight line with your hip directly in line your knee and your knee directly in line with your toes. Your left glute and quads will be working overtime to maintain this alignment. After 1 - 2 mins of slow controlled repetitions on the left, stand and reset your position and then repeat on the other side.

The stretches

Hamstrings: Lie on your back -  (knees bent and feet flat on the floor) -  with a long sock  or stocking in hand. Loop the sock / stocking over the arch  of one foot and extend that leg up straight. Keeping your foot level with  your hip and your bum down, pull on the ends of a sock / stocking and stretch through the hamstring,  holding for 30 seconds. Repeat with  the opposite leg extended.

Hips ( piriformis) and glutes:    Lie on your back in the same position as the hamstring stretch. Take your right foot and place it across your left knee. Keeping your bum down and hips square, press the right knee forward and stretch out the side of your hip. After 30 seconds, grab your left hamstring with  both  hands and hug your knees to  your chest keeping your bum down  as you do. This will stretch  the gluteal muscles. Hold for 30  seconds and then  repeat the sequence on the other side.

Keep up the good work on holiday by following these easy bum perfecting exercises 

1. Next  time you find yourself in a queue, stand on one leg and squeeze your bum to keep your hips level and your leg in a straight line. Repeat on the other side.
2. When you’re lying on the beach / sun lounger this summer - lift one leg an inch into the air and squeeze your bum - hold for a minute and swap legs - no one will notice your working out whilst your relaxing.
3. Walk up the stairs and squeeze your bum with each step up instead of taking the escalator

TenPilates, 25 Hanover Square, Mayfair, W1S 1JF, 020 7495 8642
www.tenpilates.com

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