Due to a sedentary lifestyle and lack of exercise on the hips and buttocks, fat often accumulates, and muscles lose their tone and become flabby. And that makes us feel unattractive. But don't worry! There are several simple asanas in yoga, especially for strengthening and tightening the hips and buttocks - this is yoga for beginners at home. The proper combination of diet and yoga will remove fat from these problem areas.
The best yoga exercises for legs and buttocks
Also known as - Chair Pose
Benefits - This asana stimulates the muscles of the legs, especially the hips and buttocks. Sitting in a chair is easy, but not in an imaginary chair, when you use your muscles to hold your body weight. You use body weight for muscle tension in the hips and pelvis. This not only brings the legs into tone and trains them, but also acts as a general strengthening exercise, that is, it is yoga to strengthen muscles.
How to do it - Stand right in the Tadasan position. Bend your knees gently and lower your pelvis, as if you were sitting in an imaginary chair. Inhale and extend your arms above your head. Hold this position for several seconds, not forgetting to breathe evenly. Straighten up.
Note - Listen to your body. If you are just a beginner, lower yourself as low as you can, but gradually increase the depth. As soon as you feel comfortable in the posture, sway a little to increase the intensity of the exercise and muscle strain.
2. Virabhadrasana II
Also known as - Hero Pose II
Advantages - This asana certainly works on the legs as a whole, but especially on the inside of the thigh. At first, this posture may seem simple, but in fact it involves the muscles that are not so often used in everyday life. The best thing about it is that you work out both legs in different ways at the same time, so that more different muscle groups are involved in this asana - this is what is needed for people who want to learn how to pump up the ass.
How to perform - Spread your legs a little wider than the hips. Turn the right foot outward, use the left foot to maintain balance. The middle of the left foot should be in line with the right foot. Lower your pelvis and expand your chest, with your arms outstretched so that they form a straight line with your shoulders. Look forward and make sure that the pose is performed correctly. Breathe slowly and hard during exercise, then relax. Repeat for the other side.
Note - For best results, work on stretching, lower your pelvis as low as possible. Make sure that the pose is balanced and collected.
Also known as - The King of the Dance Pose
Benefits - This elegant pose stimulates and stretches the hip flexors. The muscles of both the internal and external sides are involved. This asana strengthens the lower part of the body, as you have to maintain balance on one leg. From the pelvis to the feet, every muscle tenses and stretches. The hips open, and all the energy blocked in the legs is released. Blood circulation improves, which means a rush of oxygen and nutrients to them.
How to perform - Stand at the position of Tadasan. Lift your right leg and lead back so that the thigh is parallel to the floor. Bend your knee, grab your right foot with your right hand and understand. When you are in a stable position, extend your left hand forward. The palm can be kept straight or performed Gyan Mudra. Look at the fingers of your left hand. Hold the pose for several seconds, taking long deep breaths. Repeat for the other side.
Also known as - Camel Pose
Benefits - This asana perfectly reveals your pectoral muscles and hip flexors. It also tones all parts of the body, especially the hips. This asana works out the front of the body, so that the muscles of the front of the hips receive excellent stretching and stimulation.
How to perform - Sit in the pose of Vajrasana. Raise your pelvis and torso so that your calves and hips are at right angles. Open your chest and bend back. Extend your arms well and place your hands on your feet. Tilt your head back gently. Holding a pose, breathe slowly and deeply. Relax.
5. Upavishtha Konasana
Also known as - Seated Angle
Benefits - This asana works great on the top of your legs. Besides being a wonderful stretch, it also pays attention to the inside of the hips, which is often forgotten. Enhances strength and flexibility.
How to perform - Sit in the pose of Dundasan. Spread your legs as wide as you can. Then extend your arms between them. If you are flexible enough, bend the body and try to get your head to the floor. If not, bend your elbows and relax your neck so that your head hangs down freely. Take a few breaths, then slowly return to the starting position and move your legs.
6. Janu Shirshasana
Also known as - Pose of the head on the knee.
Benefits - Janu Shirshasana helps develop flexibility in the hips and pelvic joints. It stretches muscles and improves blood circulation. This allows you to nourish muscles and maintain health in this area. This asana also helps strengthen the legs and is good for enlarging the buttocks.
How to perform - Take a pose of Dundasan. Bend the left knee so that the left foot is located under the right thigh. Stretch your arms up, bend the body and stretch your arms to the right foot. Breathe in with your stomach. Hold this position, then repeat with the other leg. Although in this asana it is assumed that you will touch your knee with your head, it is much more important that your back remains straight during the whole exercise.
7. Baddha Konasana
Also known as - Cobbler Pose, Butterfly Pose, Associated Angle Pose
Benefits - This asana is a great way to open your hips. It expands the amplitude of movement of the pelvic joints. Stretches and tones the inner surface of the hips, promotes muscle health. This asana works through the hips and pelvis, and there it literally works wonders.
How to perform - Sit on a gymnastic mat and stretch your legs. Bend them at the knees, bring the feet to the center. Connect the soles and straighten your back. Grasp your feet with your palms. Now push your knees to the floor as hard as you can. Hold the pose for a few seconds, then relax.
Also known as - Garland Pose
Benefits - Malasana is another pose that has an immediate effect on the muscles of the legs, especially the hips and pelvis. It improves blood circulation and stretches the surrounding tissue, ideal for elastic priests. It opens the hips and strengthens the muscles, making them strong and flexible.
How to perform - Squat, but make sure that the feet are together and the buttocks do not touch the floor. If it’s more convenient for you, you can lift up on toes. Put your palms together in front of you, put your elbows on your knees. Then try to extend your elbows as hard as you can. Hold the pose for at least three breaths, then relax.
Also known as - Naukasana, Boat Pose
Benefit - If you practice this asana regularly, it will affect not only your body, i.e. organs, nerves, bones and muscles, it will penetrate the very center of your being. When you need to balance the whole weight of your body on the buttocks, your whole being begins to tremble. But now, you exert force and perseverance, and, after a few seconds of concentration, you reach the goal. Asana perfectly affects the blood circulation, and also stretches the legs well.
How to perform - Sit in the pose of Dundasan. Then raise your straight legs above the floor. When you catch your balance, raise your hands off the floor and extend them in front of you. Make sure that the upper and lower parts of the body make up the letter "V". Take deep and long breaths. Then relax.
Also known as - Locust Pose, Grasshopper Pose
Benefits - This is an effective yoga exercise designed to drive fat from the hips and buttocks, it also works out many other parts of the body. Strengthens the legs and improves blood flow, so the lower part of the body remains strong, flexible and healthy.
How to perform - Lie on your stomach and raise your legs with a gym mat, starting with your hips. Stretch your arms back and also raise your chest. Lift your chin and look forward.
Hold for several breaths before dropping to the floor.
11. Setu Bandhasana
Also known as - Bridge Pose
Benefits - This asana improves blood circulation. Stimulating the muscles in this way leads them to tone, while revealing and releasing internal energy.
How to perform - Lie on your back and bend your knees. Gently raise your pelvis and back. Straighten your shoulders and stretch your arms so that you reach the feet. Breathe measuredly and deeply. Hold the pose for a few seconds, then relax.
12. Ananda Balasana
Also known as - Happy Baby Pose, Dead Beetle Pose
Benefits - This asana is one of the best yoga postures for the hips and pelvis. It is designed to open the pelvic girdle. The hip flexors are being worked out, its entire inner part is stimulated and stretched. This asana also pays attention to those back muscles that we often ignore. In this position, the best thing is that while you are in it, you can customize it for yourself until you feel what is best for you.
How to perform - Lie on your back. Raise your knees bent from the floor. Stretch your arms and grab the middle of the foot from the inside. Pull your legs with your hands. Keep your knees bent, but during the exercise you can pull them. Stretch in this position for a few seconds. Then release your hands and relax.
Have you ever tried these exercises in order to reduce the volume of the hips and buttocks? Maintaining leg flexibility is very important. You can complain about fat, but if you do not work on muscle tone, this can lead to much more serious problems. Do not wait until this happens! Do yoga! Stretching for the hips and pelvis is fun and helps strengthen your muscles and build your buttocks.