Hitting the gym hard but still not seeing the gains you’re after? It might not be about how much time you’re putting in, but what kind of exercises you’re doing.
Fitness coach Laura Wilson says the secret to real results are in the details.
As the founder and CEO of Natural Pilates — which counts Naomi Campbell and Sylvester Stallone as fans and just opened a new location on the Upper East Side of Manhattan — she knows exactly what it takes to shape a body.
Wilson shared her top exercises for sculpting a better butt, flatter abs and leaner legs with The Post.
Sculpting stronger glutes
If you’re looking to round out and lift your glutes, a booty band could be the game changer you need.
This simple, thick resistance band has become a fitness sensation on TikTok and Instagram, with users raving about its ability to amplify lower body workouts. Wilson said it lives up to the hype.
“The best exercise for enhancing the shape of the buttocks, or glutes, to make them rounder — especially the outer thighs — is side-lying leg raises with a booty band,” she said. “This exercise challenges you through gravity and the band.”
You can do the move on a workout mat or a Pilates reformer, a machine with a large bed-like frame and sliding platform, springs, pulleys and straps designed to boost strength, flexibility and posture.
To give your glutes an extra lift, Wilson recommended hip extensions. “For better results, consider using a booty band and/or ankle weights, as they can help lift your booty more effectively,” she said.
Wilson advised doing these exercises at least five days a week, incorporating 3 to 4 different moves each time for maximum results. She said the key is repetition, resistance, and working the glutes from multiple angles to really feel the burn.
Targeting every muscle for a better core
When it comes to abs, there’s no one-size-fits-all move.
Wilson said that to truly sculpt your core, it’s essential to incorporate exercises that engage all the muscles in your abdomen since they each run in different directions.
“We have four layers of abdominal muscles. The deepest layer has muscle fibers that encircle the waist like a belt, helping to stabilize the spine,” she explained.
“The obliques run at diagonal angles, allowing for rotation, while the rectus abdominis runs vertically, enabling us to perform movements like crunching or getting up from a bed or couch.”
For a stronger core, Wilson suggested Pilates moves like crunches, side bends, and rotational exercises in multiple directions. “This approach provides a comprehensive activation of all the abdominal muscles,” she said.
Wilson recommended integrating these moves into every workout, making sure to actively engage your abs before each move. “Teaching our body through mindfulness to engage these muscles fosters greater stability and reduces the risk of injury,” she said.
Building leaner legs
Finally, for slender, more defined legs, Wilson recommended sticking to the basics: squats and lunges.
These powerhouse moves target the quads, hamstrings, and glutes, building muscle and giving your legs a more toned look. When combined with a healthy diet, they also help burn fat in the lower body.
For an added challenge, Wilson suggested footwork on the Pilates reformer. The move, essentially a squat performed while lying down, is great for toning your legs while also warming up the rest of the lower body.
Wilson recommended doing these exercises five times a week for optimal results.
