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The Beginner's Guide to Pilates

Glute Pulses

Upper back, shoulder, and abdominal muscles are key for proper posture. One of the most effective way to strengthen and stabilize these muscles is to challenge their endurance in less stable positions.

The following exercise can be conducted in sets of 10 to 20 repetitions (or pulses) for each leg:

1. Kneel on your hands and knees, with your knees underneathe your hips, and your hands underneathe your shoulders. Keep your spine level with the floor.
2. While breathing out with each movement, lift one leg backward, and pulse it with small lifts towards the ceiling (while keeping it bent).

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