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Why I Stopped Squeezing My Butt and Turning Out All The Time!

February 26, 2021 9 Views 0 Comment

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Molly Niles Renshaw

I’m Molly, writer, Pilates teacher/studio owner and entrepreneur. I started my
career as a modern dancer in the mid-90’s (read- waitress and artist model). I
started Tarrylife as a place to write about what’s on my mind and to remind
readers to press pause, remember what’s important and live the good life.

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mollyniles

Pilates Expert. Co-owner of @phoenixsantamonica Workouts on Pilatesology.com, code MOLLY30 Shep & Pippa’s Mom, Blogger, R+F ❤️er

MOLLY NILES RENSHAW
Are you a butt squeezer? Has squeezing the seat wo Are you a butt squeezer? Has squeezing the seat worked to give the desired effect of a lifted, sculpted derriere?

No? Yes, I know!

Clenching your butt cheeks is not the same as engaging the gluteal muscles. 

I haven’t squeezed my butt in exercise in years, yet my backside has gotten stronger and more sculpted than ever. I’ve focused on the muscles in my my hips and legs working properly and evenly so I can walk up stairs, run and jump into old age. I want this for my clients as well.

For a deeper dive into all this check out my newest blog post on all this on Tarrylife (link in bio)

Try these exercises to really get into that po-po.

1) Side Kicks. Tip: Always engage your lower abs and keep your pelvis stable by reaching your Sitz bones back as the leg goes forward. When the leg goes back, reach your pubic bone forward. 

2) Up/Down Side Kicks in parallel. Try it. You’ll be strengthening the Gluteus Medius. We all need this!

3) Shoulder Bridge. Do this hip-socket width apart (narrower than you think) and don’t squeeze your seat for Pete’s sake! Simply press into your heels and peel your pelvis and spine off the mat. You’re in hip extension here, so your glutes are doing their jobs – no squeezing necessary!

4) All 4’s – take a ball and place it between hamstrings and calf. Keeping a stable pelvis lift the leg up and down. You don’t have to squeeze the buns – the whole back of your leg is working. You feel it?

5) Take it onto the Reformer for Pelvic Lift. Here press down with your heels and extend your legs. Resist the springs on the way in. Note: I’m in external rotation here, working the Glute Max and hamstrings.

6) Squats. I love squats in many positions and they are part of Pilates. You see Joseph Pilates doing squats all over the place. Make sure you track your knees over your 2nd and 3rd toes when you bend. Keep your spine’s natural curves – no tucking! And PULL IN YOUR LOWER ABDOMINALS AND LIFT YOUR LOWER BACK) Squats are soooo strengthening for your lower body.
#stopsqueezingyourbuttcheeks  #hugthemidline #pullinlowerabs #liftlowerback #getstrongertoday #balancedmuscles
You know a great way to get a jump on your week? M You know a great way to get a jump on your week? MondayMat with Molly. Now say that 5 times, standing in one foot. It’s Magic Circle Monday and it’s going to be fun! Sign up on Mindbody. Link is in my bio. See ya on the mat! #athomeworkouts #zoompilates #magiccirclemonday #motivationmonday
Bug girl! #pippabird Bug girl! #pippabird
Hello Pilates lovers❤️ I’m teaching a mat cl Hello Pilates lovers❤️ I’m teaching a mat class at 9:10 on Amazon Live for SwayTV and The AbLab. You can make comments and ask questions in the live chat. Would ❤️ to have you there! I’m putting the link in the bio. #amazonlive #theablab #swaytv #athomeworkouts #tarrylife
Winner winner, Sushi dinner! Happy Bday to me! A r Winner winner, Sushi dinner! Happy Bday to me! A relaxing day involving a long nap, some nice presents and karaoke/dance party w Pippa Bird 🐦. Thank you @alandragon for making this Covid Bday special ❤️😘 #happybdaytome #covidbday #ilovemyfamily❤️
Not its intended use, but here’s how I used the Not its intended use, but here’s how I used the Gratz box today- as a computer stand! 😂 🤷🏼‍♀️ The boxes are the @gratz_pilates Apparatus of the month. #gratzpilates #teamgratz
Happy Valentine’s Day to this pensive hunk🥰 W Happy Valentine’s Day to this pensive hunk🥰 What would we do without you? #valentinesday2021 #myvalentine
Red Velvet cupcake Baking Class for Valentine’s Red Velvet cupcake Baking Class for Valentine’s Day ❤️🥰❤️Thanks @sugarbysarah  We were so busy baking, I forgot to take pics during the Zoom😅Shep and Pippa both made a batch so we could ostensibly give them away. Uhh..already half gone 😳 😋 #valentinesbaking #sugarbysarah #redvelvetcupcakes #bakingwithkids
This was only like a week ago but a world away. Mi This was only like a week ago but a world away. Miss this view! #takemeback #missingmexico
Blonde hair, don’t care 💇🏼‍♀️ Three Blonde hair, don’t care 💇🏼‍♀️ Three haircuts, one color. Feel like me again and Pippa got her rat’s nest knots out. Win win! #freshhaircuts #freshhaircolor
First time back on the Reformer in 3 months! And i First time back on the Reformer in 3 months! And it felt soooo good. #pilatesreformer #pilatesisforeverybody #tarrylife #movementheals
It was like Christmas all over again today 🎄I f It was like Christmas all over again today 🎄I finally got to the huge stack of mail and was delighted to open all the gorgeous holiday cards! Thank you!❤️🙏🏻It was so lovely seeing all your faces and good wishes for the new year! #christmascards2020 #betterlatethannever #holidaywishes
I’m excited to get back to the studio Monday! I’m teaching group mat class at 10am PST. Don’t forget to sign up. Link in bio.
And I’m introducing my first session of Feetness at 6:30pm! It’s a 4 week series of foot-focused mat classes.
The first round is full but let me know if you’re interested so I can get you in next time.
#feetness #footfocus #zoompilates
We’re on the way! Last hike to beach, last Pippa We’re on the way! Last hike to beach, last Pippa-led meditation, last jumps in the pool. See ya, Sayulita! We’ll be back! LA here we come😊 #tarrylife #sayulitalife #onthewayhome
Covid tests for 4 ✅We’re really coming home th Covid tests for 4 ✅We’re really coming home this time. How can I be pulled in two directions so strongly? This oceanside spot in Mexico has began to feel like home. Yet I miss so much about my real home- my family, friends, cats and studio are pulling me back. Sayulita, Lo De Marcos and La Penita have captured our hearts and I hope to return soon! #sayulitalife #tarrylife #collectmomentsnotthings #makelemonadeoutoflemons
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