Is your ‘behind’ flat? Or do you want to make your butt perkier?
The buttocks region is composed of different muscles, and the appearance of your ‘bottom’ has a lot to do with how the tissues down there are formed. You also have to take note that if you are leading a sedentary lifestyle wherein you sit all day long doing nothing, the muscles in your butt will start to get weak. They, too, tend to forget how to function well. That leads to a not-so-good sight when you put your skinny jeans on.
So how can you build your glutes and make your butt firmer? Well, there are many exercises that you can perform to improve this part of your body. However, if you wish to engage in a less strenuous form of workout, might as well utilize these yoga poses:
The chair pose is a classic exercise that not only works on your arms, thighs, hamstrings, and calves but also your butt. It works as good as doing the regular squats in building the gluteal muscles.
As the name suggests, this pose mimics the position of the body when you are sitting on a chair. But in yoga, you really don’t have to use a chair literally. It’s going to be invisible. Your goal is for your legs to form as close as possible to a 90-degree angle.
Cow Face Pose
The cow face yoga pose is another exercise that can help stretch the muscles in your butt region. You can practice it with arm variations too, so that you will be able to maximize its benefits.
To get into the cow face pose, start from the kneeling position and cross your right leg over the left one. Breathe out and sit back onto your heels. As you inhale, lift your head and tilt it back. Next, move your shoulder forward as you reach the hand up with the palm facing out and then bend your right elbow while clasping your hands together at your back.
Lord of the Dance Pose
Stand straight while keeping your feet apart and put your arms to your sides. Start bending your left leg backward at the knee as high as you can and reach your left ankle or the tips of your toes using your left arm. Straighten your right arm forward and make sure that it is parallel to the floor.
Lie on your back with your arms by your side. Bend your knees while your feet are flat on the floor. From this position, lift your butt and thighs by exerting effort on your feet against the floor. Your aim is to lift your thighs until they are almost parallel to the floor or mat. Interlace your fingers at your back and hold it for five to ten breaths.
Bridge Pose With One Leg Lifted
From the pose above, lift your left leg upward in such a way that your toes are pointing at the ceiling. You can use your hands to support your hips. Hold this position for five breaths, and do it again with the other leg.
Stand straight and keep your feet about four feet apart and turn them out at a 45-degree angle. Extend your arms towards the ceiling and bend your elbows at a 90-degree angle and put your palms together.
As you exhale, bend your knees, creating a wide squat. Hold that pose for 5 to 10 breaths. If you want, you can intensify the exercise by lifting your heels off the floor.
Planking is not only a very good way to work on your abdominal muscles but also the gluteal muscles. Hold the position for five breaths, rest, and do it again.
Three-Legged Plank Pose
From the plank pose, lift your leg left off the mat with your toes pointing toward the floor. Keep your balance and hold that position for five breaths. Do the same using the right leg.
Happy Baby Pose
While lying on your back, open your knees a little bit wider than your torso and move them upward toward your armpits. Make sure that your ankles are directly over the knee. To create resistance, push your feet up into your hands and then pull them down.