Extreme Glutes Workout Using Yoga Poses

Are you tired of the glutes workout that always involves squats and lunges? There are other routines you can use in your glutes workout. Ones that put less tension on the knees and legs and focus on the posterior. Believe it or not, yoga can play a huge role in giving one a better butt.

 

How Do Yoga Poses Make An Extreme Glutes Workout?

Yoga is a practice for stretching out muscles and aligning the body. It also works to strengthen and tone muscles. Certain poses can target and activate the glutes while also working on other areas of the body. If you are looking for an easy, low-impact activity to get your better butt, yoga is for you.

Beginner Poses Are Some of the Best Movements

Some of the best yoga poses to tone the glutes are actually a series of beginner poses. The different warrior poses all activate either the gluteus maximus or gluteus medius. While strengthening the arms, shoulders, calves, thighs, chest, and core muscles.

These positions also improve balance. So while working towards a better butt, you’re improving other areas of your body as well!

Planks, Bridges, & The Downward-Dog

Both the plank pose and upward facing plank can work those glute muscles and strengthen the arms. A bridge pose is another beneficial pose that works the lower body.

Like to get a bit more of a challenge from the bridge pose? You can lift a leg and point it to the ceiling for a single-leg bridge pose.

Back to the basic poses, our old friend the downward dog can be a beneficial pose in your journey to a better butt. Once in this position, you can lift one leg towards the ceiling. Or, for an added challenge, bring your knee close to your nose. Even a simple locust pose can work the butt muscles.

Feel Guilt Over Skipping A Workout?

Drop into one or more of these positions and shake the feeling. The road to a better butt doesn’t have to be a challenge. After all, how many routines target the entire body in the way yoga accomplishes? With yoga, you get more from your workout than you ever could have imagined.

All yoga poses should be held for at least 30 seconds. These are but a few of the poses that can help with the strengthening and toning of the butt. They don’t take long to perform.

Here’s How It Works

Hold pose ‘A’ for 10 slow breaths, then go directly to pose ‘B’ for 10 breaths. Repeat the back and forth pattern 10 times with no break between. Move onto the next pair.

Remember to switch sides after 2 rounds for poses that focus on one side at a time. Ready to go? Let’s build some booty-full backsides!

Glutes Workout For Pair #1

A: Goddess Pose

1. Begin in a standing position with feet shoulder-width apart. Toes turned out and arms reaching straight up overhead.
2. Bend your knees to a 90-degree angle and pull your elbows slightly inward to shoulder height. Keep hands open.
3. Make sure your posture is tall and straight as if you had slid your back down along a wall. Keep abs tight.
4. Hold and breathe for 30 seconds. Continue to open knees outward and lower your shoulder blades down.

B: Horse Pose

1. From a standing position, step feet apart slightly wider than shoulder-distance, toes pointing outward.
2. As you inhale, reach arms overhead wide pressing palms together.
3. As you exhale, bend knees 90 degrees and pull hands to chest sliding your shoulder blades downward.
4. Keep knees pointed over feet and tailbone tucked under the body.
5. Hold 30 seconds and breathe.
6. Stand and lengthen, then draw back down and hold for another 30 seconds.

Yoga Workout For Pair #2

A: Hand to Big Toe Hold

1. From Tadasana, bring your left knee toward your belly.
2. Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole.
3. Firm the front thigh muscles of the standing leg, and press the outer thigh inward.
4. Inhale and extend the left leg forward. Straighten the knee as much as possible.
5. If you’re steady, swing the leg out to the side. Breathe steadily; breathing takes concentration, but it helps you balance.
6. Hold for 30 seconds, then swing the leg back to center with an inhale, and lower the foot to the floor with an exhale.
7. Repeat on the other side for the same length of time.

B: Eagle Pose

1. Stand in Tadasana. Bend your knees slightly, lift your left foot up. Now, balance on your right foot, cross your left thigh over the right.
2. Point your left toes toward the floor, press the foot back. Then hook the top of the foot behind the lower right calf. Now, balance on the right foot.
3. Stretch your arms straight forward, parallel to the floor. Spread your scapulas wide across the back of your torso.
4. Cross the arms in front of your torso so that the right arm is above the left, then bend your elbows.
5. Snug the right elbow into the crook of the left, and raise the forearms perpendicular to the floor.
6. The backs of your hands should be facing each other.
7. Press the right hand to the right and the left hand to the left, so that the palms are now facing each other. The thumb of the right hand should pass in front of the little finger of the left. Press the palms together (as much as is possible for you).
8. Lift your elbows up, and stretch the fingers toward the ceiling.
9. Stay for 15 to 30 seconds, then unwind the legs and arms and stand in Tadasana again. Repeat for the same length of time with the arms and legs reversed.

Glutes Workout For Pair #3

A: Chair Pose

1. Begin standing in Mountain Pose or Tadasana. Your feet separated hip-distance apart and parallel to one another. Spread your toes wide and ground down through all four corners of your feet. The big toe mound, pinky toe mound, and the two outer edges of the heels.
2. On an inhale, sweep your arms overhead with your palms facing one another. Keep your ears in line with your arms and relax your shoulders.
3. Exhale and bend your knees deeply, as if you are sitting into a chair.
4. Bring your thighs as close to parallel with the floor as your body feels comfortable allowing. Keep your knees hip-distance apart.
5. Keep your weight grounded firmly through your heels. Shift your hips back until your knees begin to stack directly over your ankles.
6. Notice also if your torso begins to collapse forward. Instead, keep your chest slightly lifted and your collarbone broad. Firm up the low belly to create a sense of tone.
7. Allow your tailbone to point straight down toward the ground. Maintain length along your spine.
8. Hold the pose for five full, deep breaths.
9. To come out of the pose, straighten your legs on an inhale. Bring your arms to your sides on an exhale. Alternately, use an exhale to fold forward into Uttanasana for a more passive exit.

B: Chair Pose With Twist

1. To get into this pose start in Utkatasana (chair pose).
2. Bring your palms together at the center of your chest and twist to one side. It is important to note that the twist comes from the spine/torso, not from just the shoulders and neck.
3. Wrap your elbow around your thigh and begin to push into the thigh. Try to lift the chest and collarbones towards the sky.
4. Consistently check in with your back knee as it should be in line with the front knee.

Yoga Workout For Pair #4

A: CRESCENT LUNGE

1. Stand in mountain pose.
2. Transition to the downward-facing dog.
3. Step your right foot forward between your hands.
4. Raise your torso as you inhale.
5. Do not overarch your lower back.
6. Keep your front shin vertical.
7. Draw your front ribs down and into your torso.
8. Release the pose.

B: WARRIOR 2

1. Stand in Tadasana (Mountain Pose). With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart.
2. Raise your arms to parallel the floor and reach them actively out to the sides. Shoulder blades wide, palms down.
3. Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel.
4. Firm your thighs. Turn your left thigh outward. The center of the left knee cap is in line with the center of the left ankle.
5. Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor.
6. Anchor this movement of the left knee by strengthening the right leg. Press the outer right heel firmly to the floor.
7. Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don’t lean the torso over the left thigh.
8. Keep the sides of the torso equally long and the shoulders directly over the pelvis.
9. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.
10. Stay for 30 seconds to 1 minute.
11. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Glutes Workout For Pair #5

A: Extended Side Angle Pose

• Stand in Tadasana. On an exhalation, step or lightly jump your feet 3.5 to 4 feet apart.
• Raise your arms parallel to the floor. Reach them actively out to the sides, shoulder blades wide, palms down.
• Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel.
• Firm your thighs and turn your right thigh outward. The center of the kneecap is in line with the center of the right ankle.
• Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
• Anchor the left (back) heel to the floor by lifting the inner left groin deep into the pelvis.
• Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little toe side of the foot. If possible, bring the right thigh parallel to the floor.
• Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head. With an inhalation reach the arm over the back of your left ear, palm facing the floor.

Stretch from your left heel through your left fingertips. Lengthen the entire left side of your body.

• Turn your head to look at the left arm. Release your right shoulder away from the ear.
• Try to create as much length along the right side of your torso as you can along the left.
• As you continue to ground your left heel to the floor. Exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh.
• Press your right fingertips (or palm) on the floor just outside of your right foot.
• Actively push the right knee back against the inner arm. Counter this by burrowing your tail bone into the back of your pelvis, toward the pubis.
• The inside of your right thigh should be parallel with the long edge of your sticky mat.
• Stay for 30 seconds to 1 minute.
• Inhale to come up.
• Push both heels strongly into the floor. Reach the left arm forcefully toward the ceiling to lighten the upward movement.
• Reverse the feet and repeat for the same length of time to the left.
• Then come up and return to Tadasana.

B: Revolved Extended Side Angle Pose

1. Start by standing on your knees, and take your left leg in front into a 90 angle.
2. Lean your body towards your left leg, and twist towards the left.
3. Bring your right elbow past your left knee, and place the hands in prayer position.
4. Straighten the back leg and leave the heel open.
5. To enter the full pose, place your right hand on the floor (or on a block) on the outer side of the left leg.
6. Bring the left arm up towards the ceiling. If this feels comfortable, you can bring your right arm further to form one line with the rest of the body.
7. Keep your neck neutral, or if you feel comfortable, turn your gaze upwards.
8. Stay for 3 to 5 long breaths and slowly come out by releasing the twist first.
9. You can either place your back knee on the floor again and change legs. Or, you can place both hands on the floor, come up to the downward-facing dog, and change legs.

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