These yoga postures for toning the buttocks and legs are easy to do and this routine only requires a few minutes a day.
Yoga is a physical and mental discipline that brings us multiple benefits. From freeing the mind, releasing stress and relaxing, to improving balance and concentration, to achieving a toned body based on consistancy.
Its practice consists of performing asanas, which is the name given to the different body postures of yoga. And although each one is oriented to work on different parts of the body, this time we wanted to focus on those that help specifically to tone up the buttocks, since this is one of the areas that we usually have trouble getting in shape.
5 yoga postures to tone the lower body
Lie down on your back on the mat, with your legs bent, slightly apart and the soles of your feet supported. Place your arms under your back, stretched out, with your hands interlocked, and raise your hips as high as possible. To prevent it from falling, squeeze your buttocks. Hold for 30 seconds.
Bridge with extended leg
This is a variant of the previous position. It is done in exactly the same way, with the difference that, once we are with the hip raised, we will have to be able to stretch one leg, keeping it straight, with the toes pointing to the ceiling. Hold for 30 seconds, performing this posture just after the previous one.
Flying stance - Warrior 3
Standing, place your legs apart at the width of your hips. Lower your trunk to the front, with your back straight, while stretching out one leg and keeping your arms straight, palms facing each other. Tighten your buttocks and abdomen. Hold for about 30 seconds before switching to the other leg.
Extended Lateral Angle
It begins standing up, at Tadasana. Spread your legs laterally, a little beyond the width of your hips. Turn your right foot 90 degrees outward. The left one should be in line. Take a deep breath, cross your arms with your palms down, and bend your right knee to form a 90-degree angle between your thigh and your leg. With your left leg stretched out, breathe out and bring your elbow over your right knee and your left hand over your hip. Stretch out your left arm, lower your right hand, and support it by your foot. Hold for about 30 seconds before changing sides.
Raise your arms straight and stretched out, with your hands in line with your shoulders, palms facing each other and fingers stretched out. Bend your knees as if you were going to do a squat, taking care that they do not go forward at your feet. Lower your body keeping your back straight, throwing your shoulders back. The thighs should form a 90-degree angle. Keep your buttocks and quadriceps firm while looking at the same point. Hold for about 30 seconds.