8 Yoga Poses for a Firm, Strong, and Sexy Butt

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While your butt already looks great in yoga pants, there are many important reasons to take care of your butt beyond aesthetics, including relief from back pain and better overall health.

Three main muscles make up the buttocks: the gluteus maximus (also the largest muscle in the body), the gluteus medius and the gluteus minimus.

Although genetics affect butt size and shape, anyone can have a healthy, firm, strong and sexy butt. If strengthening your butt is a priority for you, be sure to follow this link and try our free 30-day yoga challenge!

Increase your regular exercise and start working on your butt with these 8 yoga poses!

1. High lunge position with bent back leg

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The high lunge is naturally a glute-activating pose, and adding a slight tilt of the back leg increases the fire in the glutes. Mula Bandha works by lifting the pelvic floor, pubic bone and sternum and brings the pelvis into a neutral position with the buttocks under the shoulders.

The active mula bandha with hip stretching and energy compression in the inner thighs make this exercise an ideal workout for the buttocks.

2. Position of arm extended to the big toe

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The handstand pose, or Uttthita Hasta Padangusthasana, requires working the glutes to keep the body engaged, upright and balanced.

The glutes work with the trunk to provide stabilization and are very important in keeping the hips straight when you lift your legs. Mula Bandha activation increases the intensity of the pose for a strong and sexy belly.

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3. Sidebar position

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The side plank pose, or Vasisthasana, is an excellent whole body exercise to strengthen and firm the buttocks. A common bad posture that causes extra tension on the wrists is lowering the hips and buttocks. When the glutes are not tight, the side of the body involuntarily sinks to the ground and can move backwards and align.

Conversely, lifting the thighs too high, while good for the core, prevents the glutes from fully activating and working the body. Finally, lifting the leg to the same height as the body adds even more complexity to this side plank pose.

4. Warrior III

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While all variations of Warrior or Virabhadrasana are great workouts for the glutes, Warrior 3 requires the most work to maintain proper form.

In general, the gluteus maximus is a powerful hip extensor and external rotator, so the medial hamstring and adductor magnus help balance the gluteus maximus. Especially in the Warrior 3 exercise, the gluteus maximus helps to keep the leg parallel to the ground while the little finger works toward the ground.

5. Variation in sitting posture

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The traditional chair pose is the best workout for your glutes. It is very difficult to bend the buttocks back as far as possible and still maintain the correct posture. In this variation, the feet are lifted an inch or two off the mat and the shoulders remain in line with the hips.

The bottom goes to the ankles, then the hips and the bottom goes to slightly higher than the knees under the action of the inner thighs. Do micro/small lifts and hold 5 breaths with each lift and you’ll get a serious sack workout!

6. Malasana or yogic squat

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Malasana or yoga squats can help strengthen the glutes when performed in conjunction with the butt lift. From a squat, slowly raise your hips until they are parallel to the floor and your chest is in line with your hips.

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The arms can be spread as you lift, and the palms can be in the center of the core as you sink into the yoga squat. Make two or three turns: Stand up slowly 10 times, stand up quickly 10 times and hold the high position for 10 seconds.

7. Fire hydrant lifts

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From a position on the table, with the buttocks up, the leg moves away from the body at a 90 degree angle. By slowing the movement and keeping the rest of the body still and immobile, you isolate the movement to train the core, back and glutes. Lift the leg 10-20 times on each side and try to lift the thigh above the parallel, this strengthens the work.

8. Grasshopper pipe

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As with the Warrior 3 exercise, the gluteus maximus has the merit of being the extensor and external rotator of the hip. The medial hamstring and adductor magnus are essential to maintain extension and elevation without excessive rotation. Activation and use of the glutes is necessary to lift the hips off the ground and gain strength in the cricket position.

That’s it! Try incorporating these yoga poses into your next asana practice and get your glutes working!

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