Understanding how to tone your glutes is the first step to having the great, shapely glutes you've always wanted. The better you understand the specific exercises that work those muscles intensely and how to prepare your glutes for a good workout, the better your results will be. Yoga is one of the best exercises you can do to tone, shape and get your glutes fit and looking good. Using just a few specific yoga moves will be extremely beneficial to your workout regimen.
Chair pose is a great exercise to help you learn how to tone your glutes. It works your glutes as well as your upper thighs, abs and calves. Begin by standing straight, feet together and flat on the ground, your arms relaxing at your sides. Raise your arms above your head with a sweeping motion, bringing your palms together and lowering them down to your chest. As you bring your arms down, bend your knees as close to a 90 degree angle as possible, keeping your knees over your ankles. Keep your tailbone tucked under as if you are pulling your belly button toward your back. Refrain from hunching your shoulders over or leaning forward. Hold for 10 breaths and release. Repeat at least 5 times.
Begin the crescent lunge by standing with your feet hip-distance apart, arms hanging loosely at your sides. Step backward with one of your legs into a lunge, far enough so that your front leg is bent at a 90 degree angle, keeping your knee over your ankle. Keeping your back leg straight with your heel pressing toward the ground, your hips tucked under and your back straight, bring your arms up and hold them in the air to the sides of your head. Hold this pose for 10 breaths, step forward and repeat with the other leg.
Locust pose is a challenging exercise that's perfect for toning and shaping your glutes. You begin by lying on your stomach with your arms stretched down your body and your legs straight and together. Contract your glutes and thighs, bringing your legs and upper body up, while keeping them straight. Hold for 3 breaths and release. Repeat 5-10 times.
Bridge pose is a great workout for your glutes. Begin by lying on your back with your feet flat on the ground, knees bent. Your feet should be about hip-distance apart and about 5 or 6 inches from your body. Lay your arms on the ground next to your body so that your fingertips can touch your heels. Start curling your hips toward the ceiling, pulling your belly button in. On an inhale, contract your glutes and hips so that you bring them toward the ceiling, holding when you have reached their limit. Grasp your hands together under your body and stretch your arms. Hold this pose for 10 breaths. Relax and then repeat the motion 5 times.
Understanding how to tone your glutes and thighs through yoga is easy and extremely beneficial. Remember to take the time to do the motions right. Practice consistently and your hard work will pay off.