The glutes are one of those muscle groups that everyone wants to tone. And with usually less cardio-like events to do; the usual method of toning is often difficult. But if you are looking for an easier method to tone your glutes, why not give yoga a try?
The Bridge Pose
The bridge pose (Setu Bandha Sarvangasana) is one of the best poses to tone your glutes. It’s a great way to stretch your hips and hamstrings while simultaneously toning your glutes. To try it, lay down flat on the floor and then, using your feet and arms, lift your hips up off the floor as high as you can. To further challenge your body, you can also try to cross one ankle over the other. Hold the pose for 15-20 seconds, or as long as your body can manage.
The Chair Pose
The chair pose (Utkatasana) is another great yoga pose that tones the glutes. It’s a common pose so you have probably done it before. To try it, stand with your feet neither too wide, nor close together, and with your arms straight up over your head. Bend your knees and sit back as if you were sitting in a chair. Feel the energy coming up through your body and concentrate on engaging your glutes as you hold the pose. Make sure to bring your chest up and out to really get a good stretch.
The Warrior II Pose
The warrior II pose (Virabhadrasana II) is an excellent pose for toning the glutes. It deepens the stretch in your hips and stretches your legs, and it’s one of those poses that can be quite powerful if done with the right intention. To try it, stand in mountain pose and step your feet wide apart. Turn your right foot out to the side and bend your right knee over your ankle. Reach your arms out wide, creating one straight line from your fingertips to your back heel. Hold the pose for a few breaths and then switch sides.
The Pigeon Pose
The pigeon pose (Kapotasana) is an amazing pose for toning your glutes. It also helps to open up your hips and can be really intense if you do it with the right intensity. To try it, come into a tabletop position and slowly move your right leg forward. As you slowly lower yourself to the floor, make sure your right foot remains flexed and your hips stay square. Once you are down on the ground, you can either hold the pose or move back and forth to create more intensity in the stretch. Hold for a few breaths before switching sides.
The Splits Pose
The splits pose (Hanumanasana) is a great pose for toning the glutes, but it can be quite intense so start slowly and work your way up. To try it, start in a low lunge with your right foot pointing outward and your left foot pointing straight ahead. As you slowly slide your left leg back and your right leg forward, try to keep your hips square and your feet flexed. Hold the pose for a few breaths and then switch sides.