Firm Glutes - Creating a Seductive "Booty" Curve

Firm Glutes - Creating a Seductive "Booty" Curve

Some people are troubled by large buttocks, while others struggle with a flat appearance. The buttocks are not only an important part of body curves but also a revealing area that can indicate age. Sagging buttocks not only look unattractive but also place the entire body's weight on the feet, leading to foot fatigue, and even lower back pain when standing or walking. yoga exercises targeting the buttocks can solve the problem of flat buttocks. With consistent practice, not only can you eliminate excess fat, but you can also reshape beautiful and round firm glutes.

1. Locust Pose

Benefits:

• Strengthens the glutes and leg muscles, lifts the buttock line, and burns deep thigh fat.

Steps

Best practice time: 10 AM

Best repetitions: 3 times

Convenience level: ★★★★

1. Lie face down with hands resting on both sides of the body, palms facing up.

2. Place both hands under the hips, legs together. Inhale and lift the legs as high as possible, keeping them still for 3 to 5 breaths.

3. Exhale and lower the legs.

Reminder

Squeeze the glutes and leg muscles, relax the upper body.

2. Tiger Pose

Benefits:

• Exercises the glutes, reduces excess fat in the abdomen, hips, and thighs, strengthens the spine, and promotes postpartum body recovery.

Steps

Best practice time: 9 AM

Best repetitions: 2 times

Convenience level: ★★★★★

1. Kneel with hands vertical to the ground, forming a tabletop position.

2. Inhale, lift the head, round the back, and lift the buttocks. At the same time, extend the right leg backward, lifting it as high as possible without bending it, and gaze at the ceiling.

3. Exhale, lower the head, round the chest, and arch the back. Bend the right knee, trying to touch the forehead with the right knee. Inhale and return to the starting position, then perform the exercise on the other side.

Reminder

During leg extension, the foot should not touch the ground. Avoid outward rotation of the hips and try to keep them parallel to the ground. Maintain the position for 3 breaths.

3. Bridge Pose

Benefits:

• This pose can tighten the glutes, leg muscles, make the waist, back, and abdomen more flexible, improve insomnia, memory loss, lack of focus, and low mood. It also provides assistance in the treatment of asthma and bronchitis.

Steps

Best practice time: 8 PM

Best repetitions: 1 time

Convenience level: ★★★

1. Lie on your back with hands resting on both sides of the body, knees bent, feet hip-width apart, heels close to the buttocks, and toes pointing forward.

2. Push the feet downward, lifting the buttocks off the mat. Touch the fingertips to the heels.

3. Support the lower back with both hands, extend the chest, lift the waist and abdomen, and lift the buttocks higher. Hold the position for 5 to 10 breaths, exhale, and slowly lower the back and buttocks to the starting position.

Reminder

If it is initially difficult to lift the torso using abdominal strength, you can use your hands to support the lower back. After each set, remember to rest with the lower back on the ground for a moment.

4. Upward-Facing Dog Variation

Benefits:

• Improves the circulatory system, beautifies the glute shape, and enhances the skin as the circulatory system improves.

Steps

Best practice time: 8-9 AM

Best repetitions: 2 times

Convenience level: ★★★

1. Lie face down with legs open at shoulder width, toes touching the ground, legs straight, and hands resting on both sides of the chest, tightly tucked under the armpits. Lift the chin, stretch the neck forward as much as possible.

2. Inhale, lift both feet, keeping the legs straight. Push the feet backward with force, arch the upper body backward as much as possible, and hold the pose still for 5 breaths. Then lower the legs and relax.

Reminder

During the backward arch, do not use force with the arms; instead, support the body with the chest and abdominal muscles, and focus on the lower body.

5. Dancer Pose

Benefits:

• This pose targets the glutes, corrects uneven shoulders, and strengthens the ankles, knees, and hip joints, preventing osteoporosis, sprains, and fractures.

Steps

Best practice time: 7-8 AM

Best repetitions: 1 time

Convenience level: ★★★★

1. Stand with feet together, back straight, and arms naturally at the sides of the body.

2. Bend the right knee, reach back with the right hand, and grab the right foot. The thigh should be perpendicular to the ground.

Reminder

If flexible enough, raise the right foot as high as possible above the head with the toes higher than the head. Alternate sides for the above exercises.

3. Inhale, raise the left arm vertically along the ear.

4. While exhaling, slowly tilt the upper body forward, lifting the buttocks and right foot higher. The left arm should be parallel to the ground, face forward, and eyes looking straight ahead. Hold the pose for 5 breaths.