Strengthen and tone every angle of your derriere.

September 09, 2016

Undo the damage of "office butt" by giving your glutes some TLC with Pilates. This routine will strengthen the tight hamstrings and stiff glutes you've been sitting on all day. (See: Is Sitting for Too Long Actually Deflating Your Butt?)

Why it matters so much: The glutes are the largest muscle group in the body, with three different muscles: the gluteus minimus, medius, and maximus. Virtually every lower-body movement you make requires their activation-which also means the stronger they are, the more calories you burn at a resting state (we can't argue with that!). Plus, strengthening your glutes can help improve your posture and make everything easier, whether it's sitting, walking, or flipping tires.

Pilates is the ideal low-impact way of working your legs and hips, top to bottom, and this workout covers all the bases in just 20 minutes. You'll improve your performance in other workouts while protecting yourself from injuries. (Try this 30-Day Squat Challenge That Will Totally Transform Your Butt.)

Grokker's Lottie Murphy will take you through these exercises to lift your butt and strengthen your glutes from every angle. Grab a mat and get started. (Want more? Try these 6 Butt Exercises That Work Wonders.)

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