Lie down on your back with your knees bent and feet flat on the floor, hip-width apart. You should be able to touch your heels with your fingertips by extending your arms at the sides. Raise your lower arms by bending the elbows while the upper arms rest on the mat. Now slowly lift your glutes upwards exerting pressure from the heels and upper back. Squeeze the glutes hard, keep the navel drawn in, and raise the hips as high as possible. Take care not to go backwards with the force from your heels. Your knees should not buckle under pressure and your body should be rising straight up. Squeeze the glutes for one or two seconds while at the top. The exercise will strongly impact your hamstrings and glutes. Finally, lower yourself down all the way to the floor and then repeat a few times. One must not rush through glute bridges. Hold your position at the top, while activating the glutes. Glute bridge exercise employs a lot of muscle fibers and can lead to well-toned butt cheeks.
I'm a housewife, I really wanna try pilates. But don’t know how to start. Please tell me some pilates exercise that don’t need any tools and can be done at home.
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