Practicing yoga over an extended period of time can help tone the body. Many poses require you to engage your muscles to hold your body in place. Certain poses target the core muscles, which can help tone and tighten the stomach, and other poses target the glutes, helping firm and tone the butt.
Chair pose helps tighten the butt. Begin in Mountain pose, standing with your big toes touching, heels slightly apart, with your arms to your sides. Raise your arms perpendicular to the floor, stretching your fingertips toward the ceiling. Bend your knees so they are protruding over your feet, about 45 degrees, keeping your thighs as parallel to the floor as possible. Firm your shoulder blades and lower your tailbone as far down toward the floor as possible, as if you were about to sit in a chair. Make sure your feet remain planted; do not let your heels lift off the floor as you lower. Tuck in your tailbone to keep your lower back from arching. Hold for 30 seconds to one minute.
Warrior II Pose
Warrior II pose helps tighten the butt. Stand with your feet 4 to 5 feet apart and turn your right foot out 45 degrees. Press down on the outside of your left foot and raise your arms out to your sides parallel to the floor. Bend your right leg until your thigh is parallel to the floor, making sure your knee doesn't go over your toes. Look out over your right arm, keeping your shoulders relaxed and belly lifted. Hold for 30 seconds to a minute.
Bow pose helps tone the stomach. Lie on your stomach and, bending your knees, bring your heels as close to your buttocks as possible. Reach back to grab your ankles. Lift your heels away from your buttocks and your thighs away from the floor, pulling your head and torso off the ground. Hold for 20 to 30 seconds.
Dolphin Plank Pose
Dolphin Plank pose helps tone the stomach. Begin in tabletop position, then lower your forearms to the floor, keeping your elbows underneath your shoulders. Spread your fingers apart on the floor. Step back with both feet and balance on your toes. Draw your belly in toward your spine and hold for 30 seconds to one minute.
- Thomas Northcut/Lifesize/Getty Images
- How to Turn a Flat Belly Into a Toned Belly
- Yoga Poses for Core Strength
- Stretches for Sore Thighs
- The Best Yoga Asanas for the Stomach
- Pilates Boxing Exercises
- The Best Way to Stretch Out Your Back Before Squats
- Abdominal Strengthening Exercises That Are Easy on the Back
- How to Slim the Calves Using Pilates