February 21, 2025, 9:05 pm | Read time: 6 minutes
Can you specifically train your bottom with yoga? If you like to avoid traditional strength training, you’ve probably asked yourself this question more than once. Certified yoga teacher and FITBOOK author Nina Ponath reveals which asanas you can use to specifically train your bottom and improve flexibility and stability at the same time.
There is no question that yoga is not really about our appearance but, above all, about the connection between body, mind, and soul that the practice should bring about. The millennia-old Indian philosophy is intended to create inner balance, calm, and serenity and ultimately lead to enlightenment. Nevertheless, we can also enjoy the more “worldly” aspects of the practice, as yoga definitely makes for a pretty fit and attractive body. In order to perform the asanas — the physical exercises — in yoga, you need strength and muscle endurance, which we train properly in yoga. You can train almost every part of your body with yoga; even a well-formed, toned bottom can be achieved with the help of various asanas.
Overview
Why Train Toward a Toned Bottom at All?
Strong glutes play a crucial role in physical health. The gluteal muscles support us in numerous movements, such as walking, running, and jumping. It also stabilizes the pelvis and ensures good posture. Especially in our modern lifestyle, which is often characterized by long periods of sitting, strong gluteal muscles are essential to prevent back and hip problems. Yoga can help you tone your gluteal muscles and improve your posture simultaneously.
The gluteal muscle, also known as the gluteus, can be trained effectively, not only in the gym. Yoga offers a gentle yet effective way to strengthen and tone the gluteal muscles. At the same time, the flexibility of the body is promoted, as many of the asanas for the buttocks simultaneously stretch the chest and stretch the back. The asanas, or yoga poses, focus on consciously activating the gluteal muscles and their interaction with the hips, legs, and lower back. All you need is your yoga mat and some time.
Below, we present seven effective yoga exercises that will help you achieve strong and toned glutes.
The 7 Best Yoga Exercises for a Toned Bottom
Here are seven yoga exercises that specifically target the gluteal muscles:
Camel Pose (Ustrasana)
Camel pose is a backbend that not only stretches the front of the body but also strengthens the gluteal muscles.
Kneel on the mat with your knees hip-width apart. Place your hands on your lower back or grasp your heels. Push your hips forward and gently let your head sink backward. Hold the position for three to five breaths.
The Bow (Dhanurasana)
This exercise not only strengthens the buttocks but also strengthens the lower back and thighs. The chest is stretched at the same time.
Lie on your stomach with your arms beside your body. Bend your knees and grasp your ankles with your hands. Raise your upper body and legs at the same time so that your body forms an arch. Hold the position for five to ten breaths.
The Chair (Utkatasana)
This pose engages the gluteal muscles, contributing to a toned and strong gluteal region.
Stand up straight and bend your knees as if you were sitting on an imaginary chair (similar to a squat). Raise your arms upwards and hold the position for ten breaths.
The Bridge (Setu Bandhasana)
The bridge is a classic exercise to strengthen the glutes and simultaneously stretch the back.
Lie on your back with your knees bent and your feet hip-width apart. Press your feet into the mat and lift your pelvis until your body forms a straight line. Hold the position for five to ten breaths.
Warrior III (Virabhadrasana III)
This balancing pose not only strengthens the glutes but also strengthens the leg muscles and core.
Start in an upright position. Shift your weight onto one leg and bend your upper body forward while stretching the other leg backward. Keep your body in one line and your hips parallel to the floor. Hold the position for five to ten breaths and then switch sides.
Eagle Pose (Garudasana)
Eagle pose strengthens both the inner and outer gluteal muscles, enhancing balance.
Stand upright and shift your weight onto one leg. Wrap the other leg around the standing leg so that the foot touches the shin. Cross your arms so that the palms of your hands are on top of each other. Hold the position for five to ten breaths and then switch sides.
The Plank with Leg Lift (Phalakasana variation)
This variation of the classic plank pose intensifies the engagement of the gluteal muscles.
Get into the plank position with your hands under your shoulders. Alternately, raise one leg, hold it in the air for a few seconds, and lower it again. Repeat the movement for five to ten breaths per side.
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What Should Your Yoga Practice Look Like for a Toned Bottom?
As with classic strength training, you should also warm up briefly during yoga. A few sun salutations are ideal for this.
Warm-up
Start with a few sun salutations to warm up the muscles and promote blood circulation.
Breathing Exercises
Concentrate on your breathing to prepare yourself mentally for the exercises and calm your mind.
Workout
Choose three to four of the asanas described above. Hold each position for 15 to 30 seconds and repeat it two to three times. Make sure you perform the movements in a controlled and conscious manner. The asanas can also be integrated into a flow.
Cool-down
End your workout with a gentle stretch of the legs and buttocks, e.g., with a pigeon pose (Eka Pada Rajakapotasana). Finally, lie down in the child’s pose to relax the body.