Buttocks Exercise That Do Not Overstretch

Exercising your buttocks can be as simple as sticking to a walking or jogging regimen.
But if you're more of the inside type, then you can hunker down on an exercise mat and whittle away your butt with a series of targeted moves. You can adjust the intensity of an exercise or even choose not to over-stretch your muscles if you're beset by lower back pain or sciatica. Buttocks exercises that do not overstretch can be effective if you increase the amount of repetitions over time.

Locust Pose

Many yoga poses focus on contracting rather than stretching. You can practice yoga for your buttocks by choosing back bends rather than forward bending poses. The Locust is one such pose. Lie on your stomach on a yoga mat or rug and touch your forehead to the floor. Arrange your arms so they lay against the sides of your body with your palms facing up or down, whichever is more comfortable. Extend your legs straight behind you with the tops of your feet laying flat against the mat and your toes pointing away from you. Exhale and contract your buttocks muscles as you raise your head, shoulders, arms and legs off the floor simultaneously. Spend about 30 seconds breathing normally in Locust and then release back to your mat.

Yogic Squat

Squats will exercise your buttocks without overstretching. This yogic variation has the added benefit of toning your upper thighs as well. Step your feet at least 3 to 4 feet apart depending on your height. Turn your feet out and bend your knees. Tip your tailbone toward the floor and rest your hands lightly on top of your thighs. Inhale and rise up slightly and then exhale back to your original squat. Continue slowly pulsing up and down in time with your breath for up to one minute.

Bird-dog

This buttocks exercise requires a bit of balancing but it does not overly stretch your muscles. Lower down to all fours on a mat or rug. Stack your hips over your knees and your shoulders over the wrists. Keep your back level like a table. Raise your right arm and left leg simultaneously. Take care not to raise your leg above hip level and your arm above shoulder level. Lower your arm and leg back to the floor and repeat on the other side. Work up to 10 repetitions on each side over time.

Stability Ball Reverse Extensions

Buttocks exercises can be performed on a stability ball without overstretching. Drape your torso over the ball, bringing your hands to rest on the floor in front of the ball. Contract your abs and then walk your hands forward until your feet are off the floor and you are balancing on your pelvic bones. Keeping your feet together, exhale and then lift your legs until you form one straight line from your heels to the back of your neck. On your inhale, lower your feet back to the floor. Do up to 10 reps.