Yoga For Perfectly Shaped Glutes

 

 Yoga for Perfectly Shaped Glutes

After a long winter, consuming heavy food and a lot of sitting, you put on a few extra pounds and your muscles relaxed?

Wondering how to stretch your figure again by summer to shine in a summer dress or swimsuit?

With a little willpower and discipline - and, of course, as little time spent at the computer or on the couch, you can achieve your goal.

Introduce exercises that target one of your largest and strongest muscles, the gluteus maximus, into your daily practice today.

In addition to the firm gluteus (buttock muscles) contributing to a beautiful appearance, they also have their function: they play an important role in walking, maintain the stability of the lower back and protect your knees.

In addition to practicing yoga, try to eat healthy and walk as much as possible, and you can also run or bike.

This will further help strengthen your muscles, as well as your good condition and health.


5 asanas for solid gluteus

You can practice these few yogic asanas at home, but also in the fresh air if you normally like to practice in nature.

These exercises will lift your buttocks, lengthen your muscles, and shape and strengthen them nicely.

Stay in each position for at least 30 seconds, and you can repeat them several times to get the best effect.


1. Adho mukha svanasana + high lunge



How to perform: get down in the downward position of the dog (adho mukha svanasana). Stay a few deep breaths and exhales.

Then, with the exhale, step your right foot forward between your palms, bending your front knee so that it is just above your ankle. Activate the hind leg, which is fully extended.



Inhale, lift your torso and extend your arms upward. Your palms are shoulder-width apart and facing each other. Look straight ahead.

Push the back heel back. Also, be careful not to create too much arch in your lower back, so retract your abdomen and activate your abdominal muscles. Make sure your hips are parallel. Stay in a position of at least 5 deep breaths and exhales.

Then, with your exhale, lower your torso to your right leg and your palms to the floor. Inhale once and slowly return to the dog's down position with the exhale. Repeat the high lunge so that this time you go forward with your left foot.


Variant: in this position you can pulse slightly by alternately lowering and raising through the pelvis. This will further activate and strengthen both your thighs and gluteus.


Benefits: perfectly shapes the muscles of the buttocks and thighs, helps with sciatica, opens the hips and groin, strengthens the knees and ankles, strengthens the abdominal muscles, helps digestion.


2. Warrior 3 (virabhadrasana 3)



How it is performed: you can enter this asana from a high lunge. Slowly transfer the weight to the right foot, raise the left leg (activate the abdominal muscles for stability) and lower the torso so that it is at the same height with the leg outstretched and parallel to the mat.

Extend your arms in front of you so that they are flush with your torso and outstretched leg, or press them close to your body, or connect your palms to the buttocks below your chest.

Straighten the hips so that they are parallel (usually one hip in this position lifts itself). You can bend the front knee a little. Stay in position and maintain balance during 5 deep inhales and exhales. Repeat the asana by balancing on the other leg.


Benefits: strengthens and shapes the gluteus, strengthens the ankles and abdominal muscles, improves the feeling of balance and stability throughout the body.


3. Utkata konasana (position of the goddess)



How it is performed: stand with your legs wide apart so that your feet are facing away. Bend your knees and slowly lower your pelvis as low as possible so that your thighs are parallel to the mat. However, be careful not to overload the knees (it should be just above the ankles).

You can join your palms in the prayer position (namaste) in front of your chest or spread your arms from the side of the bent elbows. Activate the gluteus, you can also lift yourself on your toes. Stay in the position for at least 5 breaths and then slowly exit the position.


Benefits: stretches the groin and strengthens the pelvis, opens the hips, strengthens the buttocks, strengthens the quadriceps and thigh muscles, strengthens the abdominal muscles, improves sex life.
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4. Setu bandhasana (bridge position)



How it is performed: lie on your back and bend your knees. Your feet should be hip-width apart. With your inhale, slowly lift your pelvis and chest off the floor. Join your palms under your back and intertwine your fingers.

Use your palms as a support to open your chest even more and lift your pelvis.

Move your chin away from your chest and lengthen your neck. Activate the gluteus. Stay in the position for about 10 breaths and exhale, then exhale slowly down to the mat.


Option: Place a brick (or block) between the thighs and squeeze it well to further activate the thigh and buttock muscles.


Benefits: opens the chest, strengthens the gluteus and thighs, helps with menstrual problems and sinusitis, has a therapeutic effect on respiratory problems


5. Salabhasana (locust position)



How it is performed: lie on your stomach and place your palms next to your body. If you are a complete beginner, you can alternately lift one leg off the floor with your breath while your chest and chin are on the floor.

If you are a more advanced exerciser, lift your head, chest, and legs off the floor at the same time as you inhale, relying only on your pubic bone or abdomen. You can leave your palms on the floor or stick them to your body. Push the heels back.

Stay in the 5 inhale and exhale position and lower yourself with the exhale. Repeat several times.


Benefits: strengthens the muscles of the buttocks and lower back, arms and legs, stimulates the abdominal organs, relieves pain in the lumbar back

In the Unlock Your Glutes e-book, you can find the perfect exercises for shaping and building your glutes. The program was created by the Master of Science and is the result of many years of research.

Original article available at https://get-a-bigger-booty.blogspot.com/