4 Yoga Moves for a Better Butt

There are some seriously cute yoga pants out there that can take you from mat to cocktails, but here’s the catch: They’re all pretty tight. The good news is that you don’t need to hit up Google for the best butt workout ever to keep your buns looking great. Instead, use these four moves, all earmarked fromThe Women’s Health Big Book of Yoga. You can do the poses on their own or as a sequence. If you have extra time, throw in a few Sun Salutations to warm up and do some hip stretches afterward to keep muscles loose.

Chair pose
Begin standing with your feet together. Bend your knees and drop your hips, brining your weight into your heels. Drop your tailbone, firm your front ribs in and lift your arms up shoulder-width apart. Keep your shoulders relaxed in their sockets, and rotate the outer edges of your arms inward to broaden your upper back. Gaze upwards. Hold for eight breaths.

 

Warrior III
Standing on one straight leg, lean forward with your chest until it is in line with your lifted back leg and parallel to the ground. Extend your upper chest and gaze forward as you flex your back foot, keeping your leg straight and all of your toes pointing down. Stay here or extend your arms straight out in front of you and keep them shoulder-width apart or join your palms together. Hold for eight breaths.

 

Revolved half moon
Start in a standing forward fold. Place your fingertips on the floor and sweep your right leg up to a 90-degree angle behind you (or enter from Warrior III, placing your fingertips onto the ground). Keep your hips square and move your base fingertips under your shoulder (the hand opposites your standing leg should be down). Revolve your chest toward your standing leg and firm your base shoulder blade to open your chest. Reach your top arm up until it points straight to the ceiling. Stack your shoulders while keeping your hips square. Hold for eight breaths.

 

Side leg lift
Come into a standing forward fold. Hook one of your big toes and keep your other hand on fingertips on the ground. Stack your shoulder over your fingertips and lift your big toe and leg up to the side so that it’s parallel to the ground (or close to it). Firm your standing hip to keep it straight as the other leg goes higher. Hold for eight breaths.

Published on May 7th, 2013
Thumbnail photo: Purestock/Thinkstock

Absolute Power Workout

Six turbo toners designed by Alexandra White, a co owner of Jumping Frog Pilates in Tenafly, NJ.

So grab your yoga mat and do the circuit twice, three alternating days a week!

Clamp (Targets back, abs, obliques, inner and outer thighs)

  1. Lie face up on the floor with your arms and legs extended upward; lift head, neck and shoulders off floor
  2. Simultaneously lower arms out to sides and open legs 45 degrees, keeping shoulders and chest lifted throughout
  3. Return to start, squeezing palms together and legs together
  4. Do 10 to 12 reps

Sprinkler (Targets back, abs and obliques)

  1. Sit on floor with legs extended, thighs together and feet flexed; tilt torso back 45 degrees and extend arms out to sides, palms facing forward
  2. Rotate torso to right, sweeping left arm across body to tap left palm to right palm
  3. Return to start, then repeat to left to complete 1 rep
  4. Do 10 to 12 reps

Skinny Dip (Targets back, abs, obliques, butt)

  1. Lie on floor on left side, propped up on left forearm, knees bent 90 degrees and toes pointed behind you: extend right arm over head
  2. Lift hips off floor; then raise bent right leg a few feet.  Make it easier: keep knees together
  3. Keeping right leg lifted, dip hip to floor
  4. Do 10 to 12 reps, switch sides and repeat

Wiper Plank (Targets back, abs, butt and legs)

  1. Start on floor in plank position, balancing on forearms and toes, elbows directly under shoulders.  Clasp hands together
  2. Lift right leg behind you as high as you can, then lower it without touching toes to the floor and bring it out to the right side.
  3. Return right leg to center then repeat without touching toes to the floor
  4. Do 10 to 12 reps

Twister (Targets shoulders, back, abs, obliques and hamstrings)

  1. Stand with feet hip width apart, elbows bent out to sides and hands touching behind head, keeping back flat, hinge forward from hips so that upper body is parallel to floor.
  2. Rotate torso to face right.  Pause, return to center, pause again, then rotate to the left to complete 1 rep
  3. Do 10 to 12 reps

Jackknife (Targets shoulder, back, abs, obliques, legs)

  1. Stand with feet shoulder width apart, arms extended overhead, lift right leg about a foot off floor, toes pointed
  2. Hinge forward from hips and reach hands to toes
  3. Keeping right foot lifted and back flat throughout, straighten up  to standing position as you lift arms overhead, then place right foot on the floor.
  4. Switch sides and repeat.  Do 10 to 12 reps, alternating sides

Fitness Magazine
September 2012

    LOOK HOT FROM BEHIND

    Do these five serious shapers for your best butt ever.
    ON YOUR MARKTargets shoulders, arms, abs and butt

    • Start on all fours, hands under shoulders and back flat
    • Step left foot forward on floor by left hand, left knee bent 90 degrees
    • Extend your left leg behind you, raising it as high as you can, pointing toes
    • Quickly return left foot to floor by left hand
    • Do 15 to 30 reps, switch sides and repeat
    • Do 2 Sets

    SADDLEBAG TRIMMER – Targets abs, butt, inner and outer thighs

    • Start on all fours, then lower right hip to floor so that hips, knees and ankles are staked
      • Bring left knee into chest as you bend elbows to lower chest toward floor
      • Straighten left arm as you extend left leg behind you
    • Do 15-30 reps, switch sides and repeat. 
    • Do 2 sets

    LUNGE LEG LIFT –Targets abs, butt, hamstrings and quads

    • Stand with feet shoulder width apart, then lunge back with left leg, raising arms in front of you shoulder height
    • Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you
    • Extend left leg behind you as you hinge forward at hips and bring hands to hips
    • Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete one rep
    • Do 15-30 reps, switch sides and repeat.
    • Do 2 sets

    WALL KICKTargets abs, butt and inner thighs

    • Stand facing a wall, feet shoulder width apart, knees slightly bent and place hands on wall at shoulder height.  Make it harder by maintaining this position without the wall
    • Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt
    • Bring knee into chest then extend leg directly behind you.  Return knee to chest and repeat
    • Do 15-30 reps, switch sides and repeat
    • Do 2 sets

    TABLETOP ON TOESTargets shoulders, arms, abs, butt, quads and calves

    • Sit on floor with knees bent, feet flat.  Lean torso back slightly and place palms on floor under shoulder
      • Lift hips off floor so that body forms a tabletop position with torso parallel to floor, raise heels off the floor.  Make it easier by keeping feel flat
      • Reach right arm toward ceiling
    • Return right hand to floor, switch arms and repeat
    • Do 2 sets of 15-30 reps, alternating sides

    FITNESS MAGAZINE OCTOBER 2011

    WHITTLE YOUR MIDDLE

    Abs aren’t always the problem, sometimes it’s your core that needs a little attention.  Check out these core strengthening moves:
    SUMO SQUAT JUMP – targets core, butt and legs

    1. Stand with feet slightly wider than hip width apart
    2. Squat tapping floor or shins with hands
    3. From Squat jump as high as you can, landing feet together, then jump back out, landing in sumo squat position.
    4. Do 12 reps

    TEASER –targets core

    1. Lie face up with legs and arms extended towards ceiling
    2. Lower legs toward floor and arms behind head about 45 degrees until you feel your back arching slightly
    3. Return to start
    4. Do 8 reps

    KICKED UP CURTSY LUNGE-targets shoulders, core, butt and legs

    1. Stand with feet hip width apart, arms by sides
    2. Lunge right leg back, crossing it behind left and bend both knees 90 degrees to do a slight curtsy
    3. Stand up on left leg, lifting right knee out to side and extend arms out at shoulder height with elbows bent at 90 degrees
    4. Return to curtsy and lower arms to sides
    5. Do 8 reps, switch sides and repeat

    Repeat the above circuit 2 more times.

    FITNESS MAGAZINE SEPTEMBER 2011

    SUPERSCULPTING WORKOUT 3

    This workout helps you sizzle mega calories even while you sleep. (yes it’s scientifically proven)

    Butt and Hamstrings and Quads and Calves

    QUADRUPED
    – targets butt, hamstrings and core ( up to double the butt toning of a squat and almost double the hamstring toning)

    1. Start on floor on all fours, knees under hips, palms under shoulders
    2. Keeping right knee bent 90 degrees, lift right leg until thigh is parallel to floor.  Lower to start
    3. Do 10-12 reps, then switch sides and repeat to complete 1 set
    4. Move onto the One-Legged Calf Squat

    ONE LEGGED CALF SQUAT
    – targets quads, calves (done while standing on a step with your heel off the edge, this engages 79% of your calf muscles)

    1. Stand on the left foot, holding on to back of chair for balance if needed, right leg bent behind you
    2. Raise left heel off floor as high as possible, then bend left knee to lower into a single leg squat
    3. Return to standing, then lower heel to floor
    4. Do 10-12 reps, switch legs an repeat.  Then return to the Quadruped.

    Continue alternating sets until you have done 3 sets of each exercise

    Fitness Magazine September 2011