Pilates: How To Get A Perky Butt教你练就性感美臀
Make your butt as perky as you want with this great VideoJug Pilates film. Allowing you to tone your backside to perfection, this is a great Pilates exercise.

You will need
1 exercise mat or thick towel
some comfortable clothing
1 small towel or cushion - optional
a clear wall space

Exercise One: Single Leg Kick练习一，单腿踢

Step 1: To prepare准备
Start by lying face down on your mat or towel and resting your forehead on your hands. Keep your shoulders down and legs and feet together.

If you feel any pressure on your lower back in this position, place a small towel or cushion under your hips for support.

Before we break down the exercise, have a go at practising the simple mechanics.

Remember back to when you were young and you'd lie on your belly to watch the TV or read a book and at the same time, kick your legs up and down. This is basic the action of the exercise.

Step 2: Breathing呼吸
This is how the breathing will be when you're lying down. Inhale deeply through the nose to prepare, aiming the breath towards the back of the rib cage and exhale twice, deeply through the mouth as you perform the movement.

When you exhale, think of flattening the abdominal region. Imagine gently pulling your belly button towards your spine.

Step 3: The exercise练习

Inhale to prepare then half exhale and draw one foot in a straight line towards your backside, squeezing it and the back of your leg,half exhale to pulse the foot again, still squeezing, then inhale to return to the centre and prepare for the other side.

So that's inhale, prepare, exhale squeeze, exhale squeeze, inhale down.

Repeat this 8 times in total - alternating legs each time and paying particular attention to your pelvis - it shouldn't move at all during the exercise!

You will feel your hamstrings and gluteus muscles working.

Important tip - make sure you don't just 'kick' your legs up and down. The movement needs to be controlled and guided to be effective.

Exercise Two: Leg Extensions腿屈伸

Step 1: To prepare准备
Stay lying down in the same position, but slightly rotate the legs and feet outwards. Check that your shoulders are still relaxed.

Step 2: Breathing呼吸
The same principles apply as before but this exercise will be performed in 2 breaths.

Step 3: The exercise练习
Inhale to prepare, then as you exhale lift and lengthen one leg off the floor. Inhale and slowly bring the leg back down ready to alternate to the other side

Repeat this 8 times - 4 times on each leg, paying particular attention to, once again, keeping your pelvis stable.

You will feel the same muscle zones working as in the previous exercise and also the hip rotators.

Exercise Three: Side Leg Kicks右踹腿

Step 1: To prepare准备

Roll over onto one side, lining yourself up with the edge of the mat. Rest your head in your hand and use the front arm as a light support.Move both legs forward onto a diagonal, more or less aiming towards the bottom corner of your mat.

Step 2: Breathing呼吸

The breathing is similar to that in exercise one but here in reverse.

You will inhale deeply twice to begin the movement and then exhale once to complete it.

Step 3: The exercise练习
On the first inhale, move your top leg forwards as if lightly kicking a football, inhale again and repeat the action then as you exhale, extend the leg backwards stretching from the hip and pointing the toe.

Repeat this five times - picking up the pace as you go.

Pay particular attention to your posture. Keep the pelvis as still as possible. It should just be the leg that moves.

You will feel your quads, hamstrings and gluteus muscles working.

When you finish, change sides and repeat the same sequence with the other leg.

Exercise Four: Hamstring Press压肌腱

Step 1: To prepare准备
Stand up and go the wall. Position yourself about 1ft away. Have your legs and feet together and gently rest your hands on the wall for support.

Step 2: Breathing呼吸
Concentrate on the same principles while you breathe as before but here the breath in will initiate the movement.

Step 3: The exercise练习
As you inhale, pick up your right foot and bend the knee to a 90º angle. Have your thigh pointing straight down to the floor and your foot flexed.

Then on the exhale move your knee and lower leg away from your body, maintaining the same angle, inhale and return to the start.

Repeat this same movement 6 times being careful to keep your back straight, butt down and abdominals in. You should feel your hamstring and gluteus muscles working.

When you finish, repeat the same thing with the other leg.