The glutes or fondly called as the “Butt”
has a very important role to play in our body.
Other than the fact that a strong derrière
looks great, these muscles determine the way
we walk, stabilizes the pelvis
and takes away the load from the lower back.
Hi, I’m nishtha,
a certified yoga teacher
and today I'm going ew are going to do 5 easy asanas
which will effectively strengthen and tone your butt.
Come in a sitting position with your legs opened out.
Place your palms at one palm distance away from your hips
with your fingers facing forward.
Inhale and press the palms on to the mat
to lift your hip off the ground.
Try to get your toes to touch the mat
without bending your knees.
If you feel comfortable, then drop the head back.
Keep your awareness to the back of the body,
keeping it fully engaged and pressed upward.
Hold the pose for 5-8 breaths.
Exhale to release.
Repeat again and try to hold longer.
This pose helps to strengthen the muscles of the back,
buttocks, thighs and calves.
It stretches the abdomen, chest, feet & ankles.
Regular practice of this will help to build strong glutes
and back muscles.
Begin this pose by standing with your feet together
and then slowly extend your right leg backward
while reaching out forward with your arms.
Allow the spine to be in full extension.
Balance strong on your left leg
and keep your gaze fixed to a point.
Hold the pose for 10-15 breaths.
Release and repeat the same on the other leg.
This asana will help to create immense strength
in the leg and the glutes, while also stretching
the spine and hamstrings.
The longer you hold the stronger you get.
Bring yourself on your fours
and place your right foot between your palms.
Slide back the left leg as much as you can,
by keeping the knee and foot flat against the mat.
Make sure that your front leg is knee-in-line-with-ankle.
Inhale to raise your arms all the way up.
You can keep your gaze up or forward.
Make sure to press your hips forward
in order to feel it on your left thigh.
If it is uncomfortable to have hands stretched up,
place them on the thigh.
Hold for 8-10 breaths.
Release and repeat on the left leg.
This pose helps to deeply stretch open
the groin, psoas, hip flexors and your spine.
It strengthens the glutes and quadriceps
and activates the muscles of your hips,
creating great strength and flexibility.
Lie down on your belly
and keep your arms by the side of the body
or interlock your fingers behind the back.
Inhale to lift the body off the mat.
Keep your chest and legs actively lifted off the floor.
Hold for 8-10 breaths.
Exhale and slowly bring your body down.
Release and repeat twice more.
This pose helps to strengthen the muscles of the back,
buttocks and thighs.
It charges up the glutes
and helps relieve pain in the lower back.
Stand with your feet together
and raise your right leg up by bending your knees,
hold the right big toe with your first two fingers and thumb.
Let your left hand be at the waist.
Strongly gaze at a point
and inhale to extend the right leg forward.
It’s absolutely okay to keep your knees bent if needed
and you can also take support
of the wall if you feel too unstable.
Make sure your spine remains straight.
Hold the pose for 5-10 breaths.
Release and repeat on the left side.
This pose challenges the balance
and your mind,
allowing you to have very strong legs and buttocks.
It brings in a lot of focus and helps stabilize the hips.
With the practice of these asanas
you’re sure to have a fire in your glutes
and a stronger booty.
Practice them regularly and
until next time stay tuned and stay Glamrs.