A variety of yoga poses concentrate on the gluteal muscles and will help you firm your butt. Holding the poses for at least 30 seconds and repeating them a number of times during a yoga routine or workout will increase your muscle tone. It is important to add or continue to do aerobic exercise like daily walking, jogging or cycling, however, to firm up your physique.
The Horse Stance pose works your gluteal muscles as well as the back of your thighs. Lower yourself to the floor on your hands and knees. Make sure your knees are under your hips and your back is flat. Raise your left arm forward with your fingers separated until your arm is level with your neck. You should be looking at the floor. Raise your right leg at the same time, keeping your foot flexed -- meaning your toes should point to the floor. Hold this pose for five breaths and then switch sides.
A Superman pose works not only lower body muscles but your shoulder and arm muscles as well. Lie flat on the floor, face down. Extend your arms out in front of you so that they are level with your neck. Your head should be slightly raised off the floor, but facing the floor. Extend your legs straight out behind you. Raise your legs and arms each between 4 and 6 inches off the floor. Hold for five breaths.
Standing upright with your feet about shoulder-width apart, step forward into a lunge position. As you lunge, your back foot should be fully extended and your front leg bent so that your bottom is behind your knee. Your upper thigh will be parallel -- or as close to parallel as you can get -- to the floor. Hold for five breaths. Switch legs. Hold dumbbells down at your sides or up near your shoulders for a more challenging work out.
A Bridge pose works out your hip, buttock and thigh muscles. Start the pose by lying on your back and bending your legs. Your legs should be about shoulder-width apart and bent so that your feet are under your knees. Lift your buttocks so that they are about 6 inches or more off the ground, depending on your comfort level. Place your arms under your body and join your hands together. Your buttocks should barely touch your hands in between repetitions. Repeat the Bridge several times or work it into your overall yoga routine three or four times.
- Jupiterimages/Pixland/Getty Images
- 10 Basic Hatha Yoga Poses
- How to Exercise Without Flattening the Butt
- Deep Inner Thigh Yoga Stretches & Pregnancy
- Stretching Exercises for the Arm Between the Shoulder & Elbow
- Squatting and Stretching the Pelvic Muscles
- How to Keep the Stomach Toned While Healing From a Lower-Back Injury
- How to Get Big Biceps & Triceps With Bodyweight
- How to Tighten & Grow Your Buttocks & Legs