The Yoga Booty
When we think of yoga, we think of exercises that relax the mind and the body. It is perceived as a low intensity workout that can also help to lower your resting heart rate and blood pressure, it can reduce anxiety and give you better overall fitness, strength, and flexibility. But yoga too can help to transform your body like no other exercise. For many women it is the go-to practice for strengthening and toning muscles. The glutes, in particular, are an area that yoga can tone.
The yoga bootyis a phenomenon that women crave– that tight, high, sculpted rear end that looks perfect in yoga pants. Many yoga asanas work your backside muscles and help to give you the results you want – a lifted, tightened and toned butt!. Check out a sample of five of those asanas below.
Fire Hydrant Lifts
Starting in the tabletop position on hands and knees, engage the glutes to lift the leg at a 90-degree angle away from the body. By slowing the movement, and keeping the rest of the body stable and still, you will restrict the movement to the primary working muscles in the core, back and booty. Lift the leg 10-20 times on each side, trying to lift the thigh higher than parallel intensifies the exercise.
Start with your feet hip-distance apart, hands relaxed at your sides, and your spine in a neutral alignment. As you inhale, raise your arms over your head with your palms facing each other, then exhale sitting your glutes back as if you’re sitting down in a chair. Aim to get your thighs as close to parallel to the floor as possible. It is recommended that you keep most of your weight in your heels as you perform this pose so that you’re able to wiggle your toes while holding it. Aim to hold this pose for five to ten breaths, or up to one minute.
As with all of the Warrior poses, Warrior 1 is a great pose to target your booty. From this position you can move easily into each of the three poses, but Warrior 1 is probably the most beginner friendly.
Start with your feet hip distance apart, arms relaxed at your sides, and your spine in a neutral position. Inhale, and then when you exhale move your feet approximately 4 feet apart and raise your arms so that they are to parallel to the mat.
Then, turn your left foot to a 45-degree angle and your right foot to a 90-degree angle facing outward. Make sure that your heels are in a straight line.
Then, exhale and turn your body to the right, facing your front foot and keeping both heels firmly on the mat. When you feel grounded, bend your front knee bringing your thigh parallel to the floor.
Finally, raise your arms overhead with your palms facing each other. Extend through your rib cage and hold this pose for five to ten breaths.
Malasana or Yoga Squats
Malasana, or yoga squats, can help to work the glutes when performed with a butt lift. From a squat position, slowly lift the hips until the thighs are parallel to the ground and the chest is aligned with the thighs.
Arms can be spread wide when lifting and palms at heart center when lowering to a yoga squat. Take two or three rounds of 10x slowly lift, 10x fast lift, and 10 seconds hold in lifted position.
No booty building workout would be complete without the bridge pose.
To perform the pose, start by laying flat on your back. Bend your knees and bring your heels close to your glutes keeping them hip distance apart.
Place your arms down alongside your body with your palms pressing into the mat. Try to bring your heels close enough that your fingertips and heels are touching.
Inhale, then on the exhale, lift your hips towards the ceiling pressing through your shoulders and toes to create a straight line through your torso.
Aim to tighten your glutes more and extend your hips higher towards the ceiling. Breathe deeply and hold this pose for five or more breaths before slowly releasing back down to your mat.
The Yoga Booty Challenge
If you want a structured programme to improve your fitness and tone your booty , then the Yoga Booty Challenge is just for you. Hit the button and begin the next level of your fitness journey.