Your booty is technically known as the glutes. It is the largest muscle group in the body. Sedentary lifestyle and lack of activity can often lead to weak glutes. Shaping and strengthening your glutes can help you avoid a lot of problems. Exercise should be an important part of our daily routine. Although many people do workouts regularly. But they fail to focus on glutes in their workout sessions. Here are some yoga poses to strengthen and tone the glutes.
The glutes are one of the most important muscles in the body and require regular exercise for better coordination. The glutes help enhance pelvic alignment and support the muscles of the lower back.
Yoga trainer Anshuka Parwani shared a post on her Instagram account. In which he has given some exercises to strengthen the glutes. In this post she writes, “Strong glutes are very important for maintaining the body position upright and propelling it forward during walking, running etc.
exercises to strengthen glutes
1 Utkata Konasana (Kaliasana)
Kaliyasana is also called goddess squat pose. Which is beneficial for the muscles of the hips, abdomen, chest, waist and legs. This asana is beneficial for women before pregnancy and during pregnancy to widen and strengthen the uterus.
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How to do Kaliyasana
Stand straight keeping both your hands free by your side.
Your feet should be spread 3 to 4 feet apart.
Turn your feet outward. The feet should be such that the toes are opposite to the body and the heels are towards the body.
Now bend your knees and go down. Thigh should be parallel to the ground.
Join both the palms together and make the posture of Namaskar.
Pull your shoulders back slightly while trying to push the chest forward. Hold your head high and look ahead.
In this position, take normal and deep breaths. While exhaling, press the abdomen slightly and press the lower back down and feel the pressure on the hips and tail bone while pulling the thighs back. Maintain this position as long as you are comfortable.
To release the pose, first rotate the ankles and point the toes forward. Simultaneously lift yourself up and straighten your knees. Bring the feet together again as you lower your hands.
2 Vyaghrasana
Vyaghrasana maintains the mobility of the spine and hip. It strengthens the muscles of the abdomen, back, butt, hips and legs.
How to do Vyaghrasana
First of all come in the table pose. Keep your palms on the ground and knees on the ground.
Exhaling, step the right leg up towards the ceiling, arch the spine and look towards the ceiling.
Hold for 3-5 breaths. Rest the knee on the ground and repeat the same pose on the other side.
Before moving on to your practice, rest briefly in Table Pose.
3 Urdhva Mukha Svanasana
It strengthens the muscles of the arms, shoulders and back while stretching the chest and abdomen.
How to do Urdhva Mukha Svanasana
First of all, lie down on the floor and spread your legs backwards.
Place the palms of your hands parallel to the floor and bend at the elbows. The elbow should be towards the ceiling.
After this, inhale while lifting your head, chest and thighs off the floor and put the weight of the body on the tops of the hands and feet.
Keep your arms straight while lifting your torso. Engage your thighs and glutes as you lift your chest and look up.
Stay in the pose for 5-10 breaths. To return, exhale and slowly lower your torso and thighs back to the floor.
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