Women who practice yoga have great butts and you can have one too.
These are 3 of my favorite moves that you can use to tone your butt, which I’ve been practicing for years.
You’re going to notice how much strength and stability you have in your lower body as your butt gets leaner, tighter and firmer.
You can also watch this Video HERE to learn the 3 yoga moves to tone your butt
So, the 1st move I want to show you today is called “Warrior 1″.
Wherever you are step out towards the front of your mat, so that you line up. Even if you don’t have a mat, you can do this at home.
Take a deep inhale and on the exhale, step back with your left foot about 4 feet.
Now, notice the toes, the right foot has the toes facing directly forward and the left, back foot has the toes facing at about 11:00 o’clock.
The heel is turned slightly in and then I look down to make sure my front heel is in alignment with my back heel. It helps if you have wood planks so you can line up the alignment of your heels.
You can either leave your hands at your hips or if you’re comfortable you can bring them up above your head.
Take a deep inhale and on the exhale you’re going to bend that front knee 90 degrees.
So this is the beginning where you can keep your hands at your hips. If you would like to go further, reach your arms up over your head and gently look up.
Take 3 slow deep breaths… you really want to fire up that back thigh so that you feel the butt working.
Let’s do the other foot, so stepping back with your right foot about 4 feet, the left toes face forward. Now, the back toes are going to face towards 2:00 o’clock, the heels are in alignment.
Take a deep inhale, hands on the hips, exhale, and sink that front knee towards 90 degrees.
Now, make sure you’re not collapsing, really lift your heart and align your spine. If you’d like to raise your arms up over your head, raise them up. Make sure your breathing.
Now, you can feel that the right butt is really squeezing, squeeze that butt so that you’re really firing up those butt muscles. Take one more deep breath.
Wherever you are, sink a little deeper and then slowly come back to center starting to feel it in the butt.
The next move is called “Warrior 2″.
From here at the front of your mat, you’re going to step out about 4-5 feet, so it’s a much wider stance. I’m going to turn my right foot towards the back of the mat, the left toes come in at 11:00 o’clock.
Now, instead of the heels in alignment as in “Warrior 1″; for “Warrior 2” the front heel will be in alignment with the back arch of my back foot. Take a deep inhale.
You can leave your hands at your hips if you’re comfortable here. On the exhale, once again sink that front leg towards 90 degrees. If you’d like to go further, raise your arms up and hold for 3 breaths.
So I’m really squeezing my butt, so that I’m toning and shaping while I’m squeezing out the toxins that cause cellulite.
Remember to lift your heart up, take another deep breath in, exhale, sink a little deeper and then slowly come back to center.
Face your toes forward and then flip that left toe so that it faces the front of the mat, the right toe is going to come once again towards 2:00 o’clock.
Make sure your front heel is in alignment with your back arch. Whenever you find that stability in your legs, take a deep inhale.
Draw the energy up through your body and then exhale, sink towards 90 degrees. You can stay here with your hands on your hips or if you’d like to go further, lift your arms.
Now, deep breathing is very important, this is how you bring in prana energy – life and vitality.
Every time you exhale you’re releasing toxins, negative thinking and you’re tightening that butt, squeezing those butt cheeks together while your thighs are also engaged.
Take another deep inhale, exhale, and sink a little deeper. Slowly come back to center and then bring your toes together at the front of your mat.
Now for the 3rd move, we’re going to do “Warrior 3″.
“Warrior 3″ you start with your toes and heels together. Take a deep inhale and then exhale. You’re going to lift the right leg up and move your upper torso towards the floor.
So as you lift your back right leg, your torso is in one, long, straight line. You can leave your arms here or if you’d like to go further, you can bring your hands to your heart.
Wherever you are squeeze that butt that is on your standing leg and work towards balance. If you fall down, just come back.
Take a deep inhale and squeeze and if you’d like to go all the way, reach those arms up and out. Slowly come back to center.
Really feel that one, that’s a really hard pose and it’s all about balance and control, so the more you are engaging and squeezing that butt, the more stability you’re going to have.
Let’s move towards the right. Lift that left leg out, deep inhale and exhale, come towards a straight line.
Engage your quad – your thigh muscle. If you’d like, move your hands to your heart center. Keep breathing, pose, and reach those arms out.
Squeeze that butt on the leg that’s up in the air so that you get even more lift. Deeply inhale and slowly come back to center.
Roll your shoulders back. Shake out your legs. Now you can feel how those 3 warrior poses really engaged your lower body.
This is going to get you a nice, toned, sculpted butt that you see with people who practice yoga.
Keep practicing these 3 yoga moves to tone your butt and watch as your butt gets better and better.
By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.
This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.
To find out more about this program, click on My Bikini Butt