7 yoga exercises for a firm and toned butt

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We've already had quite a few articles on glute exercises. Basically, we talked about either squats (with and without weights), or about various swings. Now it's yoga's turn. These exercises will help you get the shape you want without the risk of injury!

Locust pose variation

Lie on your stomach. The forehead is supported by a folded towel, the arms are extended along the body, palms down. Raise your right hand and touch your fingertips to the center of your right buttock while contracting the gluteus muscles. Then slightly tense the body and lift your right leg, trying to feel with your hand which muscles are working and how much.

This control is necessary, since the leg can be lifted not with the help of the gluteal muscles, but by including the hamstrings and the square muscle of the lower back in the work. If you want your glutes and hamstrings to form correctly, try to distribute the load evenly between them.

Exhale, return to the starting position and repeat with the left leg.

Half-bow pose variation

Lie on your stomach with a folded towel under your forehead. Pull in your stomach and bend your legs at a 90-degree angle with your heels just above your knees. Place the fingertips of both hands in the center of the gluteus maximus. Tighten your ass while tightening your body a little. Twist your legs slightly outward so that the feet touch and lightly press on each other.

As you inhale, tighten your gluteal muscles, try to lift your knees off the floor and raise your heels as high as possible. Make sure that the load is evenly distributed between the gluteal muscles and hamstrings. Stay at the top for as long as you can. As you exhale, lower yourself to the starting position.

Variation of the outstretched arm and big toe pose

Lie on your back with your legs extended forward. The arms are slightly bent at the elbows and pressed to the floor. Tighten your quads and point your kneecaps towards the ceiling. Relax your feet. As you inhale, use your left glutes, arms, and obliques to lift your right leg perpendicular to the floor. In this case, the basin should be firmly pressed against the rug.

If you feel that your left glutes are not working, try to relax your arms and force the desired part of the body to work. Do 8-10 reps and switch to the other leg.

Bridge pose

Lie on your back, bend your legs so that your feet are directly under your knees, stretch your arms along your body and try to lightly touch your heels with your fingertips. Inhale and lift the pelvis, the chest moves towards the chin. Open your shoulders, trying to connect the shoulder blades, and clasp your outstretched arms into a lock. For additional activation of the gluteal muscles, rest your heels on the floor, trying to tear your socks off the floor at least a little. Hold this position for 30-60 seconds, exhale, uncouple your arms and begin to slowly lower yourself to the starting position, continuing to press your heels on the floor.

Low lunge

Stand straight with feet shoulder-width apart. Take your left leg back and kneel down, place your hands on both sides of your right leg, tilt your body forward, keeping your back straight. If you do not have enough stretch and your back is rounded, it is better to place special bricks or something else under your arms. This will allow you to keep your back straight.

Make sure your right knee is over your right ankle. Your left foot rests on the floor with your toes so that you can press down on the heel. Slightly squeeze the left gluteus maximus to push back the left femur and stretch the groin. Hold this position for 1-2 minutes, then return to the starting position and change legs.

Warrior Pose II

Part 1. Stand up straight. Bring your left leg back 90–120 cm, turn your toes inward about 30 degrees. Put your hands on your hips and your feet on the floor, turn around to face the wall, open your hips and begin to bend your right knee, directing it towards the small toe of your right foot. Hold this position and try to feel what is happening to your buttocks, coccyx and legs. Are you adding up? Do you feel tension in your buttocks? How is your body weight distributed between both legs?

Part 2. Beginners tend to lean too much on the front leg. But if the gluteus medius and minor muscles are involved, the thigh bone can be turned outward, which will allow you to transfer more weight to the leg in the back.

Your hands are still on your hips in order to keep them in the same plane, your feet are just as strongly pressed to the floor. In this position, you begin to slowly bend your left knee. This will allow you to turn the left femur outward even more, pull the hips back and, due to the tension of the gluteus medius and small muscles, press the left foot into the floor even more.

Now slowly begin to straighten your left knee while still keeping your hips open. During these activities, you should feel more weight on your back leg.

Try to maintain this feeling of "grounded" by using your left glutes, keep your hips at the same level as you exhale, and bend your right knee more so that it is over the ankle. Stretch your arms out to the sides, palms down, allowing your shoulders to drop. Look at the fingertips of your right hand, hold this position for 10 deep breaths. On the last exhalation, lower your arms, while inhaling, press harder on your left leg in order to rise. Now repeat the same on the other side.

Side angle pose

This option is suitable if you want to challenge yourself, as when bending to the side, both of your feet must be firmly pressed to the floor. Follow all steps as for Warrior Pose II. In the final position, take a deep breath and try to reach with your right hand to the floor or block. The left arm is extended up and to the right along the left ear, it is in line with the hips, the spine is stretched. Hold this position for 10 breaths and switch to the other side.

All of the above exercises should be done slowly, fully focusing on your sensations and trying to feel the work of the muscles. To begin with, it is advisable to complete this complex under the guidance of a master, and then on your own.