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Side-Lying Glute Series

by Ama Workouts › Pilates

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7 minutes 9 Steps

  1. Clams, left side down

    45 seconds

    Knees bent, heels together, open your top knee without rolling back.

  2. Leg lifts, left side down

    45 seconds

    Top leg straight, lift and lower with control.

  3. Small circles, left side down

    45 seconds

    Top leg hovering, tiny circles, switching direction halfway.

  4. Front and back kicks, left side down

    45 seconds

    Kick forward twice, then sweep long behind you. Keep your torso still.

  5. Clams, right side down

    45 seconds

  6. Leg lifts, right side down

    45 seconds

  7. Small circles, right side down

    45 seconds

  8. Front and back kicks, right side down

    45 seconds

  9. Figure-four stretch

    60 seconds

    On your back, 30 seconds each side.