Plant the foot back down and lift to the other side, moving with the breath. Keeping your forearm plank pose, lift one leg up straight behind you, as high as you can. Aim to make one long line with the body, not allowing the tailbone to lift or the hips to drop too low. Tuck the pelvis, pull the bellybutton up towards the spine, and press the thighs together. Tuck the toes and step each foot back, bringing your body into one straight line.
Lift the tailbone towards the pubis, keeping the buttock relaxed and the hips squared forward.įrom hands and knees, place the elbows directly underneath the shoulders and palms directly in front of the elbows, pressing into the forearms and palms into the mat, and lifting into the tops of the shoulders. The torso and chest should open forward and the tops of the thighs are lifted from the ground. On an inhale, press into the palms as you pull the body slightly forward and straighten into both arms. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. Lower onto your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Repeat 10-20 times and then switch to the other side. Inhale to lift the leg again back behind you. On each exhale, crunch the knee all the way into the nose. Lift one leg straight back behind you, lifting as high as you can.
The knees should plant themselves directly underneath the hips, feet in line with the knees. Place the hands directly underneath the shoulders with the fingertips spread wide. Reach through the fingertips, but allow the shoulder blades to stay in place.Ĭome to hands and knees. Allow the belly to drop between the thighs and sink into the hips. Sit back onto the heels and walk the hands forward, bringing the forehead down onto the mat. This yoga class specifically targets the glute muscles.įrom hands and knees, bring the big toes together and take the knees out as wide as the mat. So, men and women alike, let’s take care of our booty’s. We are sitting on it all of the time! The term “lazy ass” is actually a real problem! Plenty of women are suffering from “gluteal amnesia,” which is a condition where the glutes eventually sit back and make the hamstrings and lower back take on the job of extending the hips and rotating the femur. Plus, our butts tend to have it rough in our daily lives. The glutes are known in fitness circles as your body’s engine, not only because they’re the largest muscle group in the body, but also because they’re involved in most athletic functions, says Bret Contreras, C.S.C.S., coauthor of Strong Curves: A Woman’s Guide to Building a Better Butt and Body. In fact, toning the glutes has been shown to help decrease lower back and knee pain while increasing movement in the lower body. The butt muscles, or glutes, are actually important for stabilizing the pelvis. Additionally, they support the joint connection of the femur into the hip, along with the rotation and movement of the femur and the back of the upper thigh. These muscles work to stabilize the pelvis and hips. There are three major muscles that make up the glutes – The gluteus maximus, medius, and minimus (and several smaller ones). Now that’s sexy! Before we dive into today’s yoga sequence for strong glutes, let’s first chat about why is it so important. They’re one of the key areas to focus on if you want to enjoy a safe yoga and fitness experience. Cheers to glute muscles! These three major muscles not only look super sexy, but strong glutes can help you avoid future injury.
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