We’re sure you’ve read about celebs extolling the virtues of Pilates (lean legs, a supertaut tummy!), or maybe even heard the hype from mat-class–obsessed friends. If you’re still skeptical, keep reading: “Pilates puts your muscles—especially the smaller, stabilizing ones—under constant tension over a large range of motion to create that enviable long, lean look,” says Lauren Piskin, owner of Physicalmind Studio in New York City. What’s more, one study found that women who swapped their usual routines for two 60-minute Pilates sessions a week saw significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance.
Your body is your most precious material possession and your butt is seen by people you can’t even see; so take good care of it.
Superset bodyweight training
Supersets are consecutive sets of exercises designed to work opposing muscles, or at least diff erent muscles within a large body part region. Opposing muscle exercises could include biceps and triceps at the front and back of the arms, or quadriceps and hamstrings at the front and back of the legs.
It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.
Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.