Are you looking to tone up your booty? Yoga not only tones every part of your body but also the three primary muscles (gluteus maximus, medius and minimus) when you are working on shaping your booty! Here we give you 5 easy poses you can do to maximize muscle use and stimulate growth in each area.
Stand in Tadasana. Inhale bend the knees and raise your arms up. Interlace your fingers, push the palms up towards the sky. Exhale, tuck your ribs inward and keep your tailbone down. Try to bring your thighs as parallel to the floor as possible. Keep your gaze at your hands. Hold here between 5 – 10 breaths.
Bridge (Setu Bandha Sarvangasana)
Lie supine on the floor. If necessary, you may place a thick folded blanket under your shoulders to protect your neck. Bend on your knees and bring the heels as close as you can to your sitting bones. Inhale, press the inner edge of your feet and arms to the floor and lift the hips up toward the sky. Engage the legs and buttocks, keeping the knees hips width distance apart. Interlace the fingers behind the back and firm the outer arms. Hold between 5 – 10 breaths. If you want more of a challenge, you can bring one leg up to the sky and hold for 5 breaths on each side.
Low Lunge (Anjaneyasana)
We can start off in Downward-Facing dog, exhale and step forward with the right foot. Make sure your right knee is directly above your right ankle and don’t let the knee pass the ankle. Straighten your left leg and come to the balls of your feet on the left foot. You can really work the gluteus maximus by dropping the left knee down to the mat with each exhale and coming back up to full Crescent Lunge with each inhale. Do this for 5 times on each leg.
Come to lie down on your belly. Inhale lift your arms up and forward and lift the legs up at the same time, bringing them parallel to the floor. This posture strengthens the gluteus minimus, as well as the muscles of the spine, arms, belly, chest and thighs. Hold here for 5 breaths and exhale release and come down. Feel free to repeat and hold as many times as you feel comfortable.
Donkey Kicks (cat cow variation)
Come to all fours, with your shoulders over your wrists and hips on top of your knees. Keep your knees hips width distance apart. Engage your core and inhale, begin to lift your right leg, knee bent and toes pointed. Rotate the leg from the hip and use your glutes to press your foot up towards the ceiling. Make sure your hips are squared. Exhale come down back to your knee. Repeat 20 reps on each leg for 4-5 sets. This posture engages the gluteus maximus and medius.
Performing each of these postures consecutively until you feel a nice intense burn, will give you a maximum effect for the results you are looking for! Not only will these postures give you a toned booty but also sculpted legs and abs! <3