kourtney kardashian  pilates moves achieve rounder butt
Source: MEGA

Kourtney Kardashian Does These 7 Pilates Moves To Achieve A Rounder Butt

Aug. 17 2021, Published 1:19 p.m. ET

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Kourtney Kardashian is revealing one of the easy but effective workouts she trusts to shape her famous derrière.

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"As you know, Pilates has become one of Kourt’s favorite workouts over quarantine," a blog post on her Poosh website reads. "She does a session every day outside at her home (some days she’ll even do two sessions). The exercise is great for toning, stretching, flexibility, and sculpting a nice and round rear."

Pilates instructor Jesse O'Hara recommends seven moves and demonstrates each one via a YouTube video: the Side-Lying Leg Extension with Hip Abduction, Side-Lying Rainbow Leg Lift, Kneeling Hydrant Kickback, Kneeling Hydrant Kick, Kneeling Leg Circles, Quadruped Straight Leg Hip Extension and the Quadruped Bent Knee Hip Extension.

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kourtney kardashian  pilates moves achieve rounder butt
Source: MEGA

O'Hara shared some tips to get the most of each move:

  • Align all of the movements with your breath.
  • Take a full inhale through the nose and exhale deeply, pulling your belly button in toward your spine.
  • Don’t rush through the movements.
  • Be aware of your shoulders; imagine sliding your shoulder blades down the back away from your ears.
  • Complete all of the moves on one side of the body before repeating on the other side.
  • Once you have advanced or you want an added challenge, feel free to add an ankle weight.
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Below, the fitness guru also details how to complete each move:

Side-Lying Leg Extension with Hip Abduction

Start by lying on your side with both knees bent, legs together, and feet flexed. Lift your top leg to hip height and push through your heel to extend your leg, stretching as long as you can. Squeeze the glutes and abs as you lift your foot above hip height, then lower down and return to the starting position. Repeat for 10-15 reps.

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Side-Lying Rainbow Leg Lift

Start by lying on your side with your top leg extended. Tap your toe on the ground in front of the body, lift your foot in a rainbow motion, and tap the ground behind your body. Repeat 10-15 reps.

Kneeling Hydrant Kickback

Come onto all fours, lower down to one forearm, and let the opposite hip rotate up toward the ceiling. Lift your leg to your side with your knee bent at a 90-degree angle. Press through your heel to extend your leg parallel to the ground. Repeat for 10-15 reps.

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Kneeling Hydrant Kick

Come onto all fours, lower down to one forearm, and let the opposite hip rotate up toward the ceiling. Lift your leg to your side with your knee bent at a 90-degree angle. Extend your leg up toward the ceiling with a pointed toe elongating as much as you can. Bend your knee to return to the hydrant position. Repeat for 10-15 reps.

kourtney kardashian  pilates moves achieve rounder butt
Source: MEGA
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Kneeling Leg Circles

Come onto all fours, lower down to one forearm, and let the opposite hip rotate up toward the ceiling. Lift your leg out to your side and extend up toward the ceiling. Point your toe and draw small circles. Draw 10-15 circles in both directions.

Quadruped Straight Leg Hip Extension

Start on all fours with your hands under your shoulders, pulling shoulders away from the ears, and position your knees directly under the hips. Engage your core by drawing your navel in toward your spine. Keeping your hips square, extend one leg behind the body. Squeeze your glutes as you lift your foot above hip height and then lower down. Repeat for 10-15 reps.

Quadruped Bent Knee Hip Extension

Start on all fours with hands under your shoulders, pulling shoulders away from the ears, and knees directly under the hips. Engage your core by drawing your navel in toward your spine. Keeping your hips square, raise one leg behind you with your knee bent at a 90-degree angle. Squeeze your glutes as you press your foot up toward the ceiling and then lower down. Repeat for 10-15 reps.

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