Yoga Butt Exercises

by Sarka-Jonae Miller Google

About Sarka-Jonae Miller

Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.

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Overview

If you are tired of performing endless squats and lunges to shape your butt, head to a yoga class. A strong butt not only looks great, but it helps you maintain good posture, extend your hips when you walk and run and stabilize your body throughout your day. Yoga poses such as locust pose, half moon pose and chair pose strengthen the glute muscles of your butt.

Chair Pose

The chair pose, also known as Utkatasana, works your legs and glutes as you lower into a squat position. The abdominal muscles are strengthened too as you hold your back straight to correctly do the chair pose. This exercise starts with your feet hips-width apart and your arms at your sides. Then bend your knees and raise your arms overhead. Position your arms next to your ears. Shift your hips backwards as if you are about to sit down. Also, incline your upper body forward about 45 degrees. Your back should stay flat. Squeeze your abs and glutes to support your posture.

Half Moon Pose

The half moon pose works your glutes to perform a rear leg lift. The Sanskrit name for this pose is Ardha Chandrasana. It is also a balance exercise, as you have to stand on one leg with your knee straight as you lift your other leg. Balance exercises challenge your core and your glutes to keep you from falling over. To perform this yoga exercise, stand tall with your feet together. Shift your weight onto your right foot. Begin to bend forward from the waist to place your right palm on the floor. Simultaneously, lift your left leg toward the ceiling. Once your right palm is on the floor with your arm straight, rotate your torso to the lift and extend your left arm upward. Your arms should both be perpendicular to the floor and your left leg should be parallel to the floor. Turn your left foot so your toes face forward and turn your left palm to face forward. Look up at your left hand. Repeat on the other side.

Locust Pose

Salambhasana, or the locust pose, is an exercise performed lying on the floor. The glutes work to lift your legs toward the ceiling as your upper body is also raised. The locust pose is similar to a superman exercise or back extension, but the arm position is different. To begin, lie on your stomach with your legs straight behind you. Position your arms straight next to your sides with your palms facing the ceiling. Then, squeeze your glutes and lift your legs, arms, chest and head off the floor. Pinch your shoulder blades together and keep looking at the floor.

Photo Credits:

  • Thomas Northcut/Lifesize/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.