In this world there are many contradictions. For example, there are those who say they love someone, but are unfaithful, those who beat their children so that they stop crying, those who value what they have already lost and those who want to have a perfect body without making the slightest sacrifice.
Although the latter may seem laughable, the truth is that more and more people dream of having the perfect body, the one that is worthy of the cover of a magazine, but they do not even want to lift a finger to achieve it.
One thing to keep in mind is that miracles don’t exist and it’s unlikely that you’ll get anything just by wishing for it. You always have to do something to get it. So if you want to make positive changes in your body, you have to do something about it, be it diet or exercise or a combination of both.
Now, there are different alternatives, some more attractive than others, to exercise. For example, dance, tai chi, yoga, etc. Maybe you like doing some of these activities and you have not realized that it can also be useful to get the body you want.
For example, did you know that doing yoga can help you define your butt? Yes, there are different yoga positions that will help you lift it, define it, tighten it up and make it look its best.
Throughout this article we will be telling you everything you need to know about how to define your buttocks doing yoga. To some it may seem that it is too passive an activity to produce results. But the truth is that it contains several positions that require a certain degree of physical effort and, therefore, give very good results. Let’s see it.
Instructions to define buttocks doing yoga
Most of the activities in modern society lead you to spend long hours sitting, which makes your buttocks sleep most of the time. Now, to begin to strengthen them, you need to stretch them to eliminate the feeling of stiffness.
The glutes are made up of three main muscles: the gluteus Maximus, mediums, and minimums. Although it is true that genetics play a fundamental role in terms of size and shape, some yoga poses will help you make your buttocks healthy, strong and firm. But what are they?
Utkatasana with the head inverted
To perform this pose, your back should be rounded as you lower your head forward until your forehead touches your knees.
In relation to the arms, these should go behind the back and be kept straight, stretched upwards with the hands intertwined.
This position will not only help you work your buttocks and legs effectively, but it will also help stretch your back. Hold this position for about 30 seconds and that will be enough.
The posture of the sun
The first thing you should do is sit with your back straight and your legs stretched out and together. Then, bend your knees a little in order to support the soles of your feet on the ground.
As you do this, inhale and, as you exhale, force your arms and legs to raise your hips as high as possible.
In relation to the arms, these should always be in a vertical position. Drop your head back and keep your gaze fixed on the ceiling. Try to stand in this position for at least a minute, so that you achieve the expected results.
The bridge pose
Attractive Latin woman exercising at home. Hispanic woman in her 20s in a yoga bridge pose
Lie on your back on a mat or rug. Then, bend your legs and keep them a little apart, resting the soles of your feet on the ground.
The arms should go under the back fully stretched, with the hands intertwined. Raise your hips as high as you can and, to avoid falling, squeeze your buttocks hard. Hold this same position for about 30 seconds.
The bridge with the extended leg
This is nothing more than a variant of the previous position. It is done practically the same, only this time, once you have your hips raised, you should be able to stretch one leg and keep it straight, while pointing your toes up.
Hold for a space of 30 seconds and rest. It is ideal to perform it after the previous position.
To do it, stand up and spread your legs hip-width apart. Then lower your torso forward while keeping your back straight. Straighten one leg and place your arms straight with your palms facing each other.
Next, squeeze your buttocks and core hard, and hold this position for about 30 seconds. Then, alternate the other leg following the same instructions.
Extended Side Angle
Stand with your legs apart to the side, a little beyond hip-width apart. The next movement will be to turn the right foot about 90 degrees outwards, while the left foot remains in a straight line.
Breathe in and place your arms in a cross shape with your palms facing down, bending your right knee to form a 90-degree angle from thigh to leg.
Then, with your left leg straight, exhale and bring your elbow over your right knee, at the same time as your left hand on your hip. Afterwards, she stretches out her left arm and lowers her right hand, supporting it next to her foot. Support this same position for about 30 seconds and then change sides.
The chair posture
To perform this posture, stand up raising your arms straight and well stretched. Bend your knees as if you were going to squat, making sure they don’t go past your feet.
Then lower your body and keep your back straight as you roll your shoulders back. As for the thighs, they should form a 90-degree angle. While in that position, keep your glutes and quads tight and stare at the same point. Support this position for about 30 seconds and rest.
Since you already know the movements and postures that will help you define your buttocks, the question arises: what is needed to do yoga?
What do you need to define buttocks doing yoga?
One of the great advantages of yoga is that you do not need many elements to be able to do it. In fact, you can find them easily and simply, without having to leave your home.
- The first thing you need is a yoga mat on which to perch to perform the different movements. In case you don’t have one, you can replace it with blankets and pillows placed according to our level.
- Comfortable, breathable and loose clothing, in the case of beginners. As you level up and difficulty levels increase, you may need to wear tighter clothing so it doesn’t get in the way of your breathing goals.
- An open space. This will give you a chance to reach far enough or turn around without fear of tripping or bumping into an object or piece of furniture.
- Of course, it is also important that the space is quiet, that there are no noises or distractions so that you can fully concentrate.
- Regardless of your flexibility level, blocks are necessary for proper alignment. They are recommended in the case of practicing push-ups with a higher degree of demand.
- You can find blocks of different sizes and materials. For example, foam, cork and wood.
- Sandbags. These are used to accentuate the stretches. For example, place one on your stomach so you are more aware of your abdominal muscles as you breathe.
- You can also use them to support or lift some parts of the body. If you don’t have this, you can use bags full of rice, beans, grams of corn, etc. Something to help you get to a regular weight.
In addition to the above, what other recommendations will be useful when doing yoga to define the buttocks?
Tips to define buttocks doing yoga
To obtain good results, in relation to the definition of the buttocks, it is important that you focus on the quality of the exercises.
If you have little time to exercise, instead of doing a lot of sloppy reps, do a few, but well done. That is, stretching the limbs well, tightening the buttocks and abdomen, breathing correctly, taking care of balance and good posture, etc. Take your time. In the particular case of yoga, sometimes less is more.
When you breathe, always do it through your nose and very slowly. Notice how your lungs fill with air. Take advantage of these circumstances to stop and think about the simple things in life, so that you achieve the exact point of relaxation.
Wait for your breathing to normalize as you go from one pose to another. Usually only a minute or two is enough.
If the position you are doing is with one leg open to the right, when finished, try it with the left. The objective is that you can exercise each part of your body in a balanced way, in this case, the glutes.
Finally, although silence is enjoyed in yoga, you can also choose soft background music. If you prefer, play a recording with sounds of nature, such as running water, the breeze through the trees or the chirping of birds so you can relax.