Yoga is an ancient art that teaches physical postures, breathing exercises, proper diet and principles of ethical living. Certain yoga exercises help tone the legs and hips, and they can also have a slimming effect on the buttocks muscles. Consult your health care provider before starting a yoga program.
Spinal Twist
Half lord of the fishes pose is a seated spinal twist designed to tone the hips and legs while improving flexibility in the spine. Begin in a seated position on the mat. Step the right leg over the left, keeping the right foot flat on the floor and the left leg bent. Reach upward and back with the right arm, placing the hand on the mat behind you. Look over your right shoulder while pressing against the outside of your right knee with the left arm. Hold for several deep breaths, then repeat on the other side.
Warrior
Warrior is a challenging pose that works the large muscles of the legs. It is a high lunge that strengthens the thighs, calves and buttocks while improving balance and posture. Stand in the center of your mat. Step the right foot forward and the left foot back. Inhale and reach both arms overhead, bending the right front leg and lunging forward slightly. Make sure your knee does not extend beyond the toes. Hold for several breaths, then repeat on the left leg.
Boat
Boat pose is primarily an abdominal exercise that has the added benefit of toning the legs. Begin by sitting on the mat with your knees bent. Breathe deeply as you lift your legs together and lean back slightly. Reach forward with the arms and hold. The body should make a "V" shape. Keep the abdominal muscles tight to maintain your balance. Engage the thighs and buttocks, keeping them tight to help support the legs and body. Hold for several deep breaths.
Bridge
Bridge pose not only tones the thighs and buttocks, but also helps improve flexibility in the lower back. Lie flat on your back on the mat. Bend your knees and walk the feet in toward the buttocks. Inhale and raise the hips toward the ceiling, as high as you can, keeping the buttocks tight. Exhale and slowly release back down to the mat, one vertebrae at a time. Focus your attention on your buttocks and lower back. Repeat this exercise 10 to 12 times.
Chair
Chair pose is a powerful posture to strengthen the thighs and tone the buttocks. Stand upright on the mat with your feet together. Inhale and reach both arms overhead. Exhale as you bend at the waist, pressing the hips backward. Hold this half-squat for several deep breaths. The longer you hold, the more the thighs and buttocks are engaged.
Downward-Facing Dog
Downward-facing dog is often used as a transition pose. It stretches the long muscles of the legs, especially the hamstring. It also helps release tension in the buttocks and lower back. Begin by kneeling on the mat. Inhale and relax. Exhale and press the hips up toward the ceiling while straightening both legs. Keep the arms straight and press your body weight into your heels. Allow the stretch to extend all the way down the back of the legs. Hold for several deep breaths, then relax.
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