Yoga to tone your glutes

Arpita Chatterjee
·4 min read
Young sporty woman in grey sportswear, leggings and bra practicing yoga, beautiful girl doing Glute Bridge exercise, dvi pada pithasana pose, working out at home or in yoga studio
Young sporty woman in grey sportswear, leggings and bra practicing yoga, beautiful girl doing Glute Bridge exercise, dvi pada pithasana pose, working out at home or in yoga studio

Yoga for toning your glutes is an ancient Indian form of exercise that emphasizes a balance between mind and body.

Follow these five poses to tone your glutes with yoga.

  • Malasana or squat pose

Young sporty woman practicing yoga, doing Garland exercise, Malasana pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall in yoga studio
Young sporty woman practicing yoga, doing Garland exercise, Malasana pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall in yoga studio

The Squat pose is excellent for anyone who wants to look their best without bulging out their back. It tones butts, strengthens back muscles, gets the heart rate up, increases flexibility, and takes the knees and ankles' pressure. If you want to tone your butt even more than other poses you should focus on working the quadriceps. The Squat has several benefits for your posture, such as keeping your body in the same position throughout the pose. It also works your buttocks, which will make your legs and butt appear much wider. You can do ten such holds for a minimum of 10 seconds each.

  • Salabhasana or locust pose

Young attractive woman practicing yoga at home, stretching in Salabhasana exercise, Double Leg Kicks pose, working out, wearing sportswear, black shorts and top, indoor full length, studio background
Young attractive woman practicing yoga at home, stretching in Salabhasana exercise, Double Leg Kicks pose, working out, wearing sportswear, black shorts and top, indoor full length, studio background

Yoga is a very effective way to improve the body's flexibility, mobility, and strength. It works on the back, hamstrings, hips, calves, and buttocks. The basic Salabhasana (locust pose) stretches the lower back. The aim is to keep the back straight throughout the carriage and try not to arch the back while gently pulling the ribs back towards the chest. Practice 10 'holds' for 10 seconds.

  • Side plank pose

Sporty young woman working out in a gym balancing on her side on her forearm and foot with body raised to tone her muscles in a low angle view
Sporty young woman working out in a gym balancing on her side on her forearm and foot with body raised to tone her muscles in a low angle view

Side plank pose is a basic forward bend pose that helps build and tone the buttock muscles. The most common pose used for practising this pose is the lunge pose. The other two main variations are Standing forward fold pose and Flat pose. In the Standing forward fold pose, your feet should be slightly raised on to the floor. Your bodyweight should be on your heels, and your head should be raised to eye level. This will help you balance and straighten your back. You can practice yoga to tone your butts - side plank poses by lying on the floor facing the wall with your feet slightly raised. Keep doing ten 'holds' each side for 30 seconds to get the desired result.

Bhujangasana or cobra pose

Diverse Multiethnic Men And Women Practicing Cobra Pose During Group Yoga Training Lesson In Modern Studio, Exercising On Mats Together, Meditating While Sitting In A Row, Side View With Free Space
Diverse Multiethnic Men And Women Practicing Cobra Pose During Group Yoga Training Lesson In Modern Studio, Exercising On Mats Together, Meditating While Sitting In A Row, Side View With Free Space

Cobra pose helps in improving and enhancing the blood circulation throughout the body. Back pain can be reduced due to the stretching of muscles of shoulders, neck and lower back. The cobra pose is one of the most popular postures in yoga.

It is characterized by an extended and open chest, with the arms hanging down at their sides and the head resting low on the stomach. The legs are similarly stretched as well. Ten 'reps' for ten seconds is what you need to get great butt-cheeks, right?

  • Bridge pose

Young sporty woman practicing yoga, doing dvi pada pithasana exercise, Glute Bridge pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall in yoga studio
Young sporty woman practicing yoga, doing dvi pada pithasana exercise, Glute Bridge pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall in yoga studio

Bridge pose is a perfect exercise to fight back the flab on your lower back, buttocks and thighs. When you perform this pose, your body will be held in an upright position with your feet flat on the floor. For this pose to be effective, you need to stretch and pull your abdominal muscles with your hands and arms. Ensure that your arms are near your chest and your torso is as straight as possible with the spine straight. Since the abs are the primary muscle group that gets toned here, you must pull them in tight by applying pressure to the abdominal muscles' surrounding area.

So, ready for Ten 'holds' for 10 seconds ought to do wonders!

The primary purpose of yoga is to make you healthy and strong. Yoga helps you relax your mind and let go of stress, as well as toning your butt. It also has many other benefits, such as reducing anxiety and improving concentration.

Yoga is a great way to connect yourself to the deeper forces of nature and release everyday stress and tension, so if you have a desire to tone your glute, do yoga!