{"id":683614,"date":"2026-07-10T04:25:35","date_gmt":"2026-07-10T04:25:35","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/683614\/"},"modified":"2026-07-10T04:25:35","modified_gmt":"2026-07-10T04:25:35","slug":"weak-glutes-try-this-pilates-inspired-workout-to-build-strength-and-combat-the-effects-of-sitting-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/683614\/","title":{"rendered":"Weak glutes? Try this Pilates-inspired workout to build strength and combat the effects of sitting"},"content":{"rendered":"<p class=\"mb-4 text-lg md:leading-8 break-words\">When you buy through links on our articles, Future and its syndication partners may earn a commission.<\/p>\n<p><img alt=\"Woman exercising in a domestic setting.\" loading=\"lazy\" width=\"960\" height=\"540\" decoding=\"async\" data-nimg=\"1\" class=\"rounded-lg\" style=\"color:transparent\" src=\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2026\/07\/https:\/\/media.zenfs.com\/en\/fit_well_588\/ec1fc8925f5d585f9a20ec095ef83628.jpeg\"\/><\/p>\n<p>Credit: Getty Images \/ Cavan Images<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">If you spend a lot of time sitting during the day, your glutes could be paying the price\u2014and it may be having a bigger impact than you realize.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">&#8220;The glutes are the largest muscle group in the body and play a central role in supporting the pelvis, stabilizing the hips and generating power during everyday movements such as walking, climbing stairs and lifting,&#8221; Pilates instructor Sol Bouille tells Fit&amp;Well.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">When your glutes are weak, other muscles such as the lower back, hip flexors and hamstrings often overcompensate, and this can lead to pain and difficulty moving around.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Bouille&#8217;s three-move Pilates-inspired routine for weak glutes is designed to build strength and improve lower-body stability.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">&#8220;Strengthening the glutes will also support efficient movement and protect the joints, making everyday tasks and exercise feel easier and more controlled,&#8221; explains Bouille.<\/p>\n<p>How to do the five-minute Pilates-inspired routine<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Bouille, who is the founder of <a data-ylk=\"slk:The Island Studio;elm:context_link;itc:0;sec:content-canvas;\" data-yga=\"{&quot;yLinkElement&quot;:&quot;link&quot;,&quot;yLinkElementType&quot;:&quot;article_link&quot;}\" href=\"https:\/\/www.theislandstudio.co.uk\/\" rel=\"noopener noreferrer nofollow\" target=\"_blank\">The Island Studio<\/a>, recommends doing this routine two to four times per week. &#8220;It will take less than five minutes so it&#8217;s easy to fit it into your day,&#8221; Bouille adds.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">The exercises:<\/p>\n<p>1. Side-lying leg lift<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Time: 30sec each side<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">How to do it:<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lie on your side with your legs straight and together.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Engage your core and keep your hips stable.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lift your top leg, keeping your toes facing forwards.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Continue for time, then switch sides<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Benefit: Strengthens your outer glutes and hips, which improves stability, balance and knee alignment.<\/p>\n<p>2. Clamshell<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">How to do it:<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Time: 30sec each side<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lie on your side with your legs together and your knees bent.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Keeping your hips vertical throughout, lift your top knee while keeping your feet touching.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Hold for a few seconds, then lower slowly.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Continue for time, then switch sides<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Benefit: Targets the smaller glute muscles that support the hips and pelvis, helping to improve stability and reduce unnecessary strain on the knees.<\/p>\n<p>3. Glute bridge<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Reps: 10-15<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">How to do it:<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Lie on your back with your knees bent and feet hip-width apart.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Press through your heels and lift your hips until your body forms a straight line from your shoulders to your knees.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Squeeze your glutes at the top before lowering with control, one vertebra at a time.<\/p>\n<p class=\"mb-4 text-lg md:leading-8 break-words\">Benefit: Strengthens your glutes, hamstrings and core while improving pelvic stability and supporting your lower back.<\/p>\n","protected":false},"excerpt":{"rendered":"When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit:&hellip;\n","protected":false},"author":2,"featured_media":683615,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,85693,102,102991,228145,56,54,55],"class_list":["post-683614","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-glutes","tag-health","tag-pilates-instructor","tag-sol-bouille","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/683614","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=683614"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/683614\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/683615"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=683614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=683614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=683614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}