7 Yoga moves to increase your glutes in a week

7 Yoga moves to increase your glutes in a week

When we want to increase our muscles, especially those of the buttocks, the first thing that comes to mind and we think of is a traditional squat. But actually it is not the only alternative, these yoga exercises will increase your glutes and tone them.

According to a study published by The National Institute of Heath, United States, yoga regularly relates to meditation and simple moves, and although it is one of the types of yoga, if you make the necessary strength in your muscles, you will be able to get stronger, tone and increase.

These yoga moves to lift your glutes are easy to do and also help to tone your legs.

1- Sun salutation

There are many sun salutation times, but this one helps you define your glutes faster. Stand up and take a long step forward, until your back leg touches the ground.

Then, put strength in your legs and glutes and then switch to the opposite leg: after 10 reps on each side, you’re done.

2- Cobra

Lie on your stomach with your palms flat on the floor. Then lift your torso and practice an arc until you feel tension in your gluteal muscles.

Hold this position for 10 seconds and then repeat 5 more times.

3- Hip Lift

The hip raise is one of the most effective and simple movements to increase the buttocks. The first thing you should do is lie on your back and raise your hips, straining your gluteal muscles.

Repeat this movement 20 times, for 5 sets.

4- Four points

Lie face down with the palms of your hands and the tips of your toes on the floor. Then, raise one leg and the opposite arm, tensing all the muscles.

Alternate each side and do it 30 times; that is, on each side.

5- Flying posture

Standing, place your legs hip-width apart. Lower your trunk to the front, with your back straight, while stretching one leg and keeping your arms straight, palms facing each other. Squeeze buttocks and abdomen. Hold for about 30 seconds before switching to the other leg.

6- Bridge with extended leg

This is a variation of the previous posture. It is performed exactly the same, with the difference that, once we are with the hip raised, we will have to be able to stretch one leg, keeping it straight, with the toes pointing to the ceiling. Hold for 30 seconds, performing this posture just after the previous one.

7- Locust pose

This helps strengthen your abdominal and back muscles and tones your buttocks, with the added bonus of aiding your digestion.

Lift your chest, while lifting your arms slightly off the floor; look straight ahead and neck straight. Lift your legs off the floor, keeping your pubic bone close to the floor. Hold the posture for 30 seconds.

Keep reading: 7 effective exercises to get rid of folds on your back and side

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