You might think of yoga as only great for stretching, relieve aches, or just simply to relax.
But, doing yoga is actually an effective way to sculpt and tone your muscles. By focusing on certain yoga poses, you can work on different parts of your body with ease.
In our case, we want to practice yoga poses that target the glute muscles so they look stronger and more defined. (which is what you want for a nice booty!)
Before diving into the 10 minute yoga routine for a better butt, let’s learn a little about how yoga actually helps to build a better butt.
How Can Yoga Help You Build A Better Butt?
Yoga primarily uses isometric holds to build strength and endurance. Isometric training puts the muscles under tension, gradually increases the resistance and your strength will grow accordingly.
But this is not something new.
Many yoga practitioners do not practice any weight training and yet they are able to look strong and fit. They rely only on their bodyweight when doing yoga which ultimately strengthens and tones their body.
Have you ever seen a yoga teacher with a flabby butt? We don’t think so.
By practicing specific isometric holds that target your glutes, you can sculpt and build a better butt!
Plus, the benefit of doing yoga is that it can be done anywhere and anytime.
Ready to tone that booty?
Let’s get started.
10 Minute Yoga Workout For A Better Booty
1. Goddess Pose
This pose is known as ”Goddess Squat”, is a wide-legged squat that will definitely challenge your glute muscles!
The Goddess Squat helps to strengthen your entire lower body, including your glutes, hips and thighs. This pose also stretches the thighs, elongates the spine and relaxes the muscles of the pelvic floor.
How to do Goddess Squat:
- Begin in a standing position with your feet standing 3 feet apart from each other. Bring your hands to rest comfortably on your hips.
- Turn your toes out slightly about 45 degrees facing the corners of the room.
- On exhale, bend your knees directly over your toes and lower your hips into a squat.
- Extend your arms out towards the ceiling and turn the palms facing each other.
- Keep your tailbone tucked in slightly and knees in line with your toes. Soften your shoulders and look straight ahead.
- Hold this pose for 1 minute.
- To release, inhale and straighten the legs. Then, exhale and recover your arms to the sides.
2. Extended Hand To Big Toe Pose
The extended hand-to-big-toe pose strengthens the glutes, legs, and core muscles. It also improves your flexibility, balance and stability.
How to do Extended Hand To Big Toe Pose:
- Begin by standing with your feet hip-distance apart.
- On exhale, shift your weight on your left foot and lift your right knee up. Reach with your right hand for your right big toe and gaze ahead.
- Engage your right hip and lengthen your spine. Make sure to keep your chest open and your shoulders blades firmly on the back.
- On inhale, extend your right leg out to the front while keeping your spine lengthened.
- Hold this pose for about 30 seconds.
- To release the pose, on exhale lower the foot back to the floor.
- Repeat on the other side and hold for 30 seconds too.
Beginner Tips: Practice next to a wall for more support. If holding your foot is a challenge, you can bend your knee slightly or use a yoga strap around the sole of your foot and hold on to the strap.
3. Chair Pose
The chair pose tones the butt, hips and shoulders, and it also strengthens the thighs and ankles.
How to do Chair Pose:
- Stand with your feet together so that your big toes are touching. Beginners can stand with their feet hip-width apart.
- On inhale, raise your arms above your head.
- On exhale, bend your knees until your thighs are as parallel to the floor as possible. At this point, your knees will be slightly over your feet. Your torso will lean slightly forward over the thighs until it forms a right angle with the tops of your thighs.
- Firm your shoulder blades against your upper back and keep your gaze forward.
- Hold this pose for up to one minute.
- To release, inhale and straighten your legs. Exhale and release your arms.
Beginner’s Tip: If you have trouble staying in this pose, perform it near a wall. With your back facing to the wall, stand a few inches away from the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.
4. Warrior 1 Pose
The Warrior 1 Pose tones and strengthens the glutes, calves and thigh muscles. This is a powerful standing yoga pose that improves stamina and develops balance.
How to do Warrior 1 Pose:
- Begin by standing with your feet hip-width apart and your arms at your sides.
- Step your right foot back, toes pointing slightly out, about 45-degrees. Adjust your stance so that you feel stable and grounded through the feet.
- Bring your hands on the hips. Keep your upper body facing the front.
- Then, bend your left knee until the left thigh is parallel to the floor. Shift your weight to the front heel. Lift through the arches of your feet, and at the same time, rooting down through your ankles.
- Extend your arms towards the ceiling and engage your glutes and core. Open your chest and keep your arms parallel.
- Tilt your head back slightly and gaze up at your hands. Press your shoulder blades against your back and away from your ears.
- Make sure your back leg straight by pressing down through the outer edge of your back foot.
- Hold this pose for 1 minute.
- To release the pose, shift your weight to your back heel and slowly straighten your front leg. Release your arms.
- Repeat for the other side and hold for 1 minute as well.
5. Warrior 3 Pose
The Warrior 3 pose strengthens the whole back of the body, including the glutes, hamstrings, calves, shoulders, and back. It also improves posture, balance, and coordination.
How to do Warrior 3 Pose:
- Exhale and step your right foot back into a lunge position. Your left knee should be bent at a right angle.
- Extend your arms forward, parallel to the floor and palms facing each other.
- Exhale and press the left heel actively into the floor. At the same time, straighten the front leg and lift the back leg.
- Now your arms, torso, and raised leg should be parallel to the floor. Make sure the pelvis is not tilted in the process (if it’s tilted, release the hip until both hip points are even and parallel to the floor).
- Hold this position for 1 minute.
- To release, on exhale, return to the lunge position.
- Repeat on the other side and hold for 1 minute too.
Important Tip: Don’t lunge the torso forward when straightening your front leg to enter warrior 3. This tends to unbalance the position. Instead, as you straighten the front knee, focus on pressing the head of the thighbone back. This keeps you stabilized.
6. One-Legged Downward Dog
This is a variation of the Downward Dog with one leg lifted high up.
It will tone your butt, hips, and thighs. It also builds strength in your arms and shoulders quickly. Furthermore, this pose opens your hips while improving your body’s overall balance!
How to do the One-Legged Downward Dog:
- Begin on your hands and knees. Have your wrists directly under your shoulders and your knees directly under your hips.
- On exhale, tuck your toes under, lift your knees and gently straighten your legs, but do not lock your knees. Lift the hips up toward the ceiling.
- As you lift the hips high and back, press the tops of your thighs backward. Make sure your ears are kept in line with your arms. Your body should form into the shape of an “A”.
- On inhale, lift your right leg up high and back toward the ceiling. You will have the tendency to tilt the pelvis when trying to lift the leg as high as possible. To avoid that, keep your hips level with one another and the lifted foot flexed.
- Keep your weight evenly distributed across both hands so your upper body is squared.
- Hold the pose for 1 minute.
- To release the pose, lower the extended leg on an exhale.
- Repeat on the other side and hold for 1 minute as well.
7. Bridge Pose
The bridge pose tones and strengthens the back body, legs and glutes.
It is also known to be a particularly rejuvenating pose that stretches the back of the neck, the spine and the hip flexors. So, it’s great for those who spend all day sitting in front of a computer or driving.
How to do Bridge Pose:
- Lie flat on the floor. Bend your knees so you can set your feet on the floor. Bring your heels as close to the sitting bones as possible.
- Extend your arms along the floor, palms flat.
- Press your feet and arms actively into the floor. On exhale, lift your hips toward the ceiling, firming the buttocks.
- Clasp your hands below your pelvis and extend through the arms along the floor. This will help you stay on the tops of your shoulders.
- Make sure your thighs and feet are parallel. Lift your buttocks until the thighs are as parallel to the floor as possible. Lengthen your tailbone toward the backs of your knees.
- Hold this pose for 1 minute.
- To release from this pose, unclasp your hands and place them alongside your body. On exhale, gently roll your spine along the floor.
Important Tip: Do not turn your head to the right or left to prevent neck injury. Avoid pushing your body and always work within your own level. Your strength and flexibility will grow in time.
Yoga Poses for a Perfect Round Butt
This 10-minute yoga routine sums out some of the best yoga poses you can do to get a better booty.
Keep practicing consistently and you will see the results of your effort!
If you think we missed some of your favorite yoga poses that target glute muscles, let us know in the comments!
Related Yoga Articles
- 10 Minute Yoga Routine to Get Strong and Toned Arms
- Yoga Poses for Killer Abs: 9 Asanas to Build Strong Core
- 30 Minute Yoga Workout For Weight Loss