How to Tone Butt With Yoga

The gluteal muscles (buttocks) are a difficult area to target (especially for women). Yoga offers an array of challenging poses that helps tighten and strengthen this group of muscles. These simple, easy-to-follow asanas (yoga poses) will target this trouble area. With repeated practice, your butt will look firm and fit like J-Lo's in no time

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga or exercise mat

How to Tone Butt with Yoga

1. Chair Pose: Stand with your feet hip-distance apart on your mat. Sit back on your heels in a squat position (as if you are sitting back into a chair). Extend the arms out from the shoulders.. Keep your gluteal muscles contracted and your stomach (abdominal muscles) tight. Hold the pose for at least 10 seconds. Repeat 5 times.

2. Cat Pose: Come to all fours on your mat with your knees under the hips and arms beneath the shoulders.Keep your back straight and head facing forward. Arch your back like a cat (pulling your navel towards your spine). Make sure to contract both the gluteal and abdominal muscles. Repeat 5 times.

3. Plank Pose: Come to all fours on the mat and move into a push up position. Make sure your hands are slightly closer than shoulder width. Engage your abdominal muscles, gluteall muscles, upper body and shoulder, and make sure your trunk doesn't sag towards the mat. Hold the pose for at least 10 seconds. Come to all fours again, resting knees on the mat. Repeat 5 times.

Tips & Warnings

• These poses target other muscles as well. Chair pose also strengthens the quadriceps and calves. The plank pose also strengthens the upper body, legs and core muscles (abdominal and back muscles). Cat pose deeply stretches the spine and back area as well.
• Before you begin any yoga practice, make sure you are in good physical condition to attempt these poses. Also, if you experience any pain during these poses, stop immediately. Never push your body to the point of pain during yoga. Listen to your body and modify accordingly.

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