Your body's strongest muscles, the gluteals work to keep your spine erect, enabling you to walk and lift. Strengthening them will improve your posture, give you the strength to walk further and make stairs easier to handle. To tone your butt try running, uphill walking and hiking, working out on an elliptical machine or racket sports, says yoga instructor Alisa Bauman in her article "Glute Camp" at YogaJournal.com, or incorporate some floor exercises into your daily exercise routine.
Superman
Most beginners find superman exercises simple to do. Superman specifically targets the butt, lower back, hips and shoulders and also helps you achieve core strength, which will in turn improve your posture and make you less vulnerable to back pain.
Lie flat on your stomach with your toes stretched out and your arms stretched out above your head with palms facing inward. Tighten your core muscles and ensure that your head aligns with your spine. Gently exhale and raise arms and legs slowly until they are several inches from the floor. Avoid straining and making jerking motions. Briefly hold the pose and then gently inhale and return to your starting position.
Downward Dog
The well-known and moderately easy yoga pose downward dog targets your arms, back, butt, hips and legs while it strengthens your core and stimulates a flow of energy.
Kneel on the floor with your feet together. Slowly bend forward so that your hands are face down on the floor, shoulder-width apart with your fingers stretching forward. Gently lift your butt in the air as you move forward so that your arms take your weight and your shoulders are above your hands. Extend your legs backward and balance on your toes, ensuring that your torso remains strong and straight. Gently exhale and push back your hips. Push your heels into the ground and lower your head. Maintain tight core muscles and avoid arching your back. You may need to bend your knees slightly; keep your arms straight. Slowly inhale and return to your starting position.
Bird Dog
Bird dog improves core strength as well as specifically targeting the abdominals, back, butt and hips.
Begin by kneeling on the floor with your knees hip-width apart and your toes tucked under. Slowly lean forward and place your palms on the floor, shoulder-width apart. Without arching your back, gently raise your left hip and straighten the knee so that your leg is parallel with the floor. Slowly raise your right arm, straightening it in front of you, until it lines up next to your right ear and parallel to the floor. Look down at the floor to maintain a straight spine. Hold the pose for a moment before gently lowering your limbs. Repeat on the other side.
Pelvic Lift
The pelvic lift targets your abdominals, butt, lower back and thighs. Perform this exercise slowly without any jerky movements.
Lie on your back with your knees bent, feet flat on the floor and arms by your sides. Place your right ankle above your left knee. Slowly exhale, while lifting your hips and inhale as you return to the floor. Repeat 10 times and then repeat on the other side.
One-Legged Squats
One-legged squats target your butt and legs and test your balance and core strength. You may find them difficult at first, but persevere and you will find that your balance steadily improves.
Stand up straight and move your weight onto your left foot. Bend your right knee so that your right foot stays off the ground as you squat on your left leg. Maintain a straight spine. Straighten your left leg and repeat five times before changing legs.
Locust
The locust targets the butt, back, upper arms and legs as well as stimulating the organs, improving posture and strengthening the core. Although the locust appears to be a simple pose, it may challenge you. Never push yourself into an uncomfortable position.
Lie on your front with your arms by your sides, palms facing up. With your forehead resting on the floor, turn your big toes inward so that they face each other. Gently exhale and lift your head, chest and limbs. Hold for a moment and then raise your arms until they are parallel to the floor. Ensure that your head remains aligned with your spine and avoid jerking movements. Hold the pose for 30 seconds as you breathe. Exhale slowly and return to your starting position.
Member Comments