PT GUEST PASS

A six-move low-impact sesh with Stephen Pasterino

You won’t find any high-impact moves or heavy weights in P.volve Fitness founder Stephen Pasterino’s workouts. ‘After years of study [at Michigan’s Gray Institute of Functional Movement], it was clear to me that other workouts were doing it wrong,’ the New York-based trainer says. ‘They push some muscles beyond their capabilities while ignoring others, they put too much pressure on joints, and they create pain and injury.’

His P.volve method – favoured by the likes of former Miss Universe Olivia Culpo and Victoria’s Secret model Blanca Padilla – focuses on small, precise movements to get all of your muscles, even hard-to-isolate ones like the glutes and lower abs, firing. To do this, Pasterino wants you to work your brain as much as your bod, and bring awareness to what’s happening in your anatomy with even the most minute of movements.

Low-impact pulse training is also easy on your joints, Pasterino says. ‘Here, success isn’t about how many reps you can do, but achieving perfect form with precise movements that activate and tone small, underused muscles. With this method, there’s less wasted energy in your workout, yielding results more quickly.’ Pasterino’s devised a lower-body workout for ‘more defined thighs, a higher butt and a stronger core’. Sign us up.

01 P.SIT

Targets: Glutes, core Do: 8 reps

(a) Start with your feet hip-width apart, your arms up at chest height, your chest up and your shoulders back.

(b) Slowly sit back, pushing your glutes back just until you feel them tighten – this is where you should stop the motion.

All the weight should be in your heels, your knees should be behind your ankles and your lower stomach pulled in tight to protect the lower back. Squeeze your glutes to come back up, and repeat.

02 OPEN WIDE STANCE

Targets: Glutes, adductors

Do: 8 reps

(a) Start with your feet wider than shoulder-width apart, toes turned out. Bend your elbows as if to bring your arms to prayer, but instead of bringing your palms together, interlace your fingers, palms facing down. Keep your arms parallel to the floor.

(b) Sink into a wide P.sit, keeping your knees and glutes back, your chest up, shoulders back and your stomach in tight. Pause at the bottom and squeeze your glutes to come back up. Too easy? Wrap a resistance band around your upper thighs.

03 LONG LEG SQUEEZE

Targets: Full body with an emphasis on core

Do: 8 reps on each side

(a) Start with your left leg back, with the heel raised, and your left arm reaching overhead. Bend your right knee slightly and push your bum back.

(b) Pull your left knee up and in towards your waist as high as you can, while pulling your outstretched arm back into the centre. Squeeze your lower core and release, stretching everything back out to return to the starting position. Once you’ve done all the reps, move on to your right side.

04 INWARD BACK STEP WITH OVERHEAD REACH

Targets: Adductors, obliques

Do: 8 reps on each side

(a) Start with your feet hip-width apart before taking a small step back with your left foot, keeping your hips in line. Your feet should be flat, legs straight.

(b) Cross your left foot behind your right as you reach your left arm overhead. Return to the starting position – that’s one rep. Switch sides once you’ve completed all the reps.

05 3 O’CLOCK TO 1 O’CLOCK

Targets: Abductors, glutes, thighs

Do: 8 reps on each side

(a) Start in your P.sit position then extend your right leg out to the side. Imagine you’re standing in the centre of a clock, with your right leg at 3 o’clock.

(b) Step forwards with your right leg so your foot lands at 1 o’clock. Be sure to keep your knees behind your toes and bum pushed back. Bring your right leg back to the starting position. Do 8 reps on this side, then move over to the left.

06 INTERNAL STEP OUT

Targets: Thighs, abductors, glutes Do: 8 reps on each side

(a) Again, start in your P.sit position with your arms up at chest height, standing upright with your shoulders back.

(b) Shift your weight to your left leg to lift your right leg and step it out slightly behind you to the right. Your hips and torso should rotate to the left as you step. Squeeze your right glute to lift your right leg and rotate back to the centre and into your P.sit. Complete 8 reps here before switching sides.