Yoga against cellulite: 7 exercises for perfect thighs

The most effective asanas for tightening and enlarging the buttocks when doing yoga at home

Have you ever wondered how to tighten your gluteal muscles at home? Did you know that you can pump up your butt with yoga?

Read this article to the end and you will find out what exercises will help you pump up seductive buttocks in a minimum amount of time.

Mountain Pose or Tadasana

One of the best asanas designed to strengthen not only the thighs and buttocks, but also the calf muscles.

1. Stand up straight;
2. Straighten and tense your knees, press your feet to the floor, tighten your abdominal muscles;
3. Feet together. Feet should be no further than 2 cm apart;
4. The arms are lowered along the body, the shoulders are straightened;
5. Maintain this position for 2 minutes;
6. Rest.

Contented Child's Pose or Ananda Balasana

This asana is a variation of Balasana. Helps improve digestion, give energy and stimulate the nervous system.

1. Lie on your back;
2. Pull your knees toward your stomach so that your shins are perpendicular to the floor;
3. Stretch your arms up and grab your feet;
4. Lightly pressing your hands on your feet, direct your knees towards the floor;
5. Maintain the asana for 15-20 seconds;
6. Return to starting position and repeat.

Cobra Pose or Bhujangasana

This asana perfectly strengthens the muscles of the buttocks. Not only will it help tone your buttocks, but it will also reduce pain from kidney stones and strengthen your lower back.

1. Lie on your stomach;
2. Press your feet tightly to the floor;
3. Tighten your thighs and lower your leg lifts to the floor;
4. Begin to lift your body up without lifting your lower body from the floor;
5. Point your body back;
6. Continue lifting until you feel a stretch;
7. Stay in this position for 10-15 seconds.

Warrior Pose or Virabhadrasana

Warrior pose is one of the best asanas for stretching the buttocks, which gives tone. By practicing this asana regularly for 3 months, you will certainly achieve firm thighs and buttocks.

1. Stand up straight;
2. Step your right leg forward and bend your knee;
3. Turn your left foot so that it forms a 90-degree level with your right leg;
4. Extend your arms forward;
5. Palms facing down, gaze forward;
6. Stay in this position for 75-90 seconds;
7. Rest and repeat.

Pigeon Pose or Kapotasana

Pigeon pose works all the muscles of your body, in particular it improves the flexibility of your legs and develops your hip flexors. Football players often perform this asana to maintain thigh muscle tone.

1. Stand up straight;
2. Get down on your knees;
3. Extend your right leg back;
4. Extend your leg back until your right thigh touches your left foot;
5. Socks pulled up;
6. We lean forward;
7. Stay in this position for 25-30 seconds;
8. Switch legs and repeat.

Perform this set of asanas for beginners and strengthen not only the buttocks, but also the deep core muscles. Let us know if you know any other asanas for the buttocks. Leave a comment below.

Top 7 asanas for toned buttocks at home

Have you ever heard of yoga butts? If you see them once, you will definitely want the same ones. Such buttocks are elastic and beautifully shaped. A certain set of asanas will help you achieve your goal. We have put together a set of 7 effective asanas for practicing at home.

When we talk about yoga, we mean exercises that relax the body and mind. However, in addition to this, yoga practice can also serve to strengthen muscles. Every girl wants to have a beautiful, toned butt. Together with elastic buttocks you will gain self-confidence. Below are asanas that will help you achieve the desired results.

On topic: Exercise complex for buttocks

Yoga for buttocks – 7 effective asanas

1. Salabhasana (Grasshopper Pose);
2. Purvottanasana (Inverted Plank Pose);
3. Anjaneyasana (Crescent Moon Pose);
4. Virabhadrasana 2 (Warrior Pose 2);
5. Trikonasana (Triangle Pose);
6. Ardha Chandrasana (Crescent Moon Pose);
7. Natarajasana (King of Dance Pose).

Salabhasana (Grasshopper Pose)

Salabhasana or Grasshopper Pose looks quite simple to perform, but is actually quite difficult to do correctly. It is necessary to include this asana in your training to achieve results. Practice Salabhasana in the morning on an empty stomach. This asana belongs to the basic level of Vinyasa yoga. Hold it for at least 30-60 seconds.

2. Purvottanasana (Inverted Plank Pose)

Purvottanasana or Inverted Plank Pose is an intense stretching of the front of the body. It is best to practice it in the morning on an empty stomach. If it is not possible to perform the asana in the morning, then you can do it in the evening, but provided that the last meal was 4-6 hours ago. Maintain the asana for 30-60 seconds. This asana belongs to the basic level of Vinyasa yoga.

Anjaneyasana (Crescent Moon Pose)

Anjaneyasana or Crescent Moon Pose is named after the deity Hanuman, the hero of the Ramayana. Practice the asana in the morning on an empty stomach or in the evenings 4-6 hours after your last meal. The asana belongs to the basic level of Vinyasa yoga. Maintain the asana for 15-30 seconds.

Virabhadrasana 2 (Warrior Pose 2)

Virabhadrasana 2 or Warrior Pose 2 is named after Virabhadra, the mythical hero created by the deity Shiva. This graceful pose symbolizes the victories of mythical warriors. Virabhadrasana 2 belongs to the initial level of Vinyasa yoga. It is best to practice it in the morning on an empty stomach. Maintain the asana for at least 30 seconds.

Trikonasana (Triangle Pose)

Trikonasana or Triangle Pose is so named because it resembles a triangle. Refers to the initial level of Vinyasa yoga. You should maintain the asana for at least 30 seconds. Unlike most other asanas, Trikonasana should be performed with open eyes to maintain balance. Practice the asana in the morning on an empty stomach.

Ardha Chandrasana (Crescent Pose)

Ardha Chandrasana or Crescent Moon Pose activates the lunar energy in our body. The asana belongs to the basic level of Hatha yoga. It is best practiced at dawn or dusk on an empty stomach. Maintain the asana for at least 15-30 seconds.

Natarajasana (King of Dance Pose)

Natarajasana or King of Dance Pose, when performed correctly, resembles one of the dance poses of the Hindu deity Shiva. Refers to the intermediate level of Vinyasa yoga. Practice the asana early in the morning on an empty stomach or in the evening 4-6 hours after your last meal. Maintain the asana for 15-30 seconds.

These asanas will help you achieve the buttocks of your dreams. Now let's answer frequently asked questions.

Psychological aspects

It is not for nothing that mental disorders are mentioned as contraindications to leg lengthening surgery.

Today, surgeons, of course, strive to satisfy any whim for your money, correcting those flaws in appearance that, according to patients, interfere with their lives. But in fact there is another problem here, much more serious.

A SLIM BODY!

Psychologists see disorders in the desire to achieve a perfect appearance at any cost...

• Complexity, terrible uncertainty about one's appearance, a fanatical desire to change one's outer shell at any cost, receiving in return, perhaps, injury - this is dysmorphophobia, a mental illness (usually in adolescence, but not always).
• In addition to complexes, women may have a manic goal to be like someone: a Barbie doll, a favorite actress or model, etc.
• Another type of such illness: the desire to remake oneself into some single fashionable (in its concept) image. Usually these people don’t stop at one operation: today the nose is redone, tomorrow – the lips, the day after tomorrow silicone is inserted into the chest, then the “extra” ribs are removed, etc.

READ MORE: How to slow down your fast metabolism

It is interesting that such metamorphoses can even disfigure a woman, but she, without noticing it, is completely delighted with her new appearance.

Such people would not go to a surgeon, but to completely different doctors.

Are there any side effects to practicing yoga?

Yoga for the back and spine under the guidance of an experienced instructor has no side effects, not to mention classes to achieve other goals.

Have you ever used yoga as a way to strengthen your butt? Did she help you? Elastic, pumped up buttocks give every woman self-confidence. To achieve amazing buttocks, try revising your training program and including the above asanas in it. Let's get to work!

Source

The best yoga exercises for legs and buttocks

Includes twelve yoga asanas that are aimed exclusively at working out problem areas. If you do this complex every day, you can soon forget about fat on your legs and buttocks. The main thing is not to give up practice and continue practicing as a preventive measure. In addition, it will have a positive effect on your overall physical fitness and mental balance.

On the subject: Muscles responsible for kicking the ball

Utkatasana

Performing this asana actively connects the leg muscles to the work. The buttocks and thighs are subject to the greatest load. The pose imitates sitting on a chair, which in this case is absent, but exists only in the imagination. The lack of support forces you to use your muscles to maintain your own body weight. Your own weight begins to be directed towards tension in the muscle groups of the pelvis and hips. The asana improves tone, trains, and strengthens the leg muscles.

Performance:

Get into the starting position called Tadasana. Bend your knees smoothly and lower your pelvis. The movement should be similar to that of you sitting in a chair or on a chair. Inhale and stretch your arms up above your head. Hold the position for several seconds, making sure your breathing is even, and then straighten up and return to the starting position.

Remember. You must always be attentive to how the body responds to the performance of the asana. Beginners are advised to try to go as low as possible and increase the depth gradually. When the pose begins to be easy, you can begin to sway to increase muscle stretch.

Virabhadrasana II

The pose is aimed at working the legs, but the greatest load falls on the inner thigh, which is an undeniable advantage. For beginners, this asana seems quite simple, but this is only the surface impression. It perfectly works those muscles that remain practically unused in everyday life. The advantage of the exercise is that they are involved in two different ways, and therefore the buttocks are also involved.

Performance:

The legs are spread wider than the hips. The right foot is turned outward, and the left foot is used to maintain balance. The center of the left foot should be in line with the right leg. The pelvis is lowered and the chest is rotated, straightening the arms to the side so that they form a straight line with the shoulders. They look ahead. Constantly monitor the correctness of their position. Breathe strongly, but slowly, and then relax, repeat everything on the other side.

Remember. To achieve better results, you need to work on stretching, lowering your pelvis as low as possible. The pose must be collected and balanced.

Natarajasana

One of the most graceful asanas, stimulating and stretching the hip flexors. In the dancing king pose, both internal and external muscles are worked simultaneously. The exercise is aimed at strengthening the lower part of the body, as it requires maintaining balance in a one-legged stance, tensing the muscles from the feet to the pelvis. Thanks to this, the hips open, blocked energy is released, blood flow improves, oxygen and nutrients flow.

Performance:

Become in Tadasana. The right leg is raised and brought back, directed so that the thigh is parallel to the floor surface. Bend the knee, grab the right foot with the right hand and stretch. When a stable position is assumed, the left arm is extended forward. With the palm you can do either Gyan Mudra or hold it straight. They look at the fingers of their left hand, maintain the pose for several minutes, breathing deeply, and repeat the asana on the other side.

Ushtrasana

Asanas help open the chest and hip flexors. Performing the pose has a beneficial effect on the tone of absolutely the entire body, but is mostly aimed at the hips. The front part of the latter is perfectly stretched and stimulated.

Performance:

Take Vajrasana. Raise the hip part and torso so that the thighs and calves form a right angle. Open the chest and bend back. The arms are extended and the palms touch the feet. The head is slowly and smoothly tilted back. Hold the pose, breathing slowly and deeply, and then relax.

Upavistha Konasana

The benefit of this asana is that it challenges and trains the upper legs and also provides a good stretch by engaging the inner thigh muscles, which often receive the least attention. In addition, this pose perfectly develops flexibility, endurance, and strength.

Performance:

Sit in Dandasana. The legs are spread as wide as possible. If you cannot completely straighten your legs to the sides, you need to do this gradually. The arms are extended between the legs, that is, in front. People with good flexibility can bend their body and try to touch their head to the floor. When there is no such flexibility, they simply bend their elbows and relax their neck, while their head hangs freely. Take a few breaths and slowly return to the starting position, moving your legs.

Janu Sirsasana

It is an asana for developing flexibility in the joints of the pelvis and hips. This yoga pose perfectly stretches muscle tissue and stimulates blood flow. Exercise improves nutrition of the femoral muscle groups, which allows you to maintain this area in good tone and excellent shape. The asana is recommended for those who want to strengthen their leg muscles and also increase the size of their buttocks.

On the subject: What to do if your leg muscles are shrunken

Performance:

Take Dandasana. The left knee is bent, placing the foot under the right thigh. The arms are extended upward, the body is bent and the arms are stretched towards the right foot. They inhale air with their stomach and remain in this position, and then repeat all the actions, but on the other leg.

Important. Performing this asana requires that the head touch the knee joint. It will be difficult for beginners to do this, but gradually, of course, it will be possible to achieve this. The main thing is to control the absence of arching in the back. She must be straight all the time.

Baddha Konasana

The exercise is aimed at opening the thigh muscles. His technique involves expanding the range of motion of the hip joints. Getting rid of subcutaneous fat in this area is achieved by increasing the tone and stretching of muscle tissue.

Performance:

A gymnastic mat is placed on the floor. Stretch and then bend the legs at the knee joint. The feet are brought together in the middle, connecting with the soles. The back should remain straight. To hold the pose, grab your feet with your palms, and then begin to press your knees with maximum force to the floor surface. Hold the asana for a few seconds and then relax.

Malasana

Another exercise that has a quick effect on the tone of the muscle groups of the lower extremities, but more specifically the hip ones. By improving blood flow and stretching muscle tissue, the asana tightens the buttocks. Regular practice of this exercise can strengthen, improve flexibility and tighten your thighs.

Performance:

They squat down, bringing their feet together, but without touching the floor surface with their butt. If the position is not entirely comfortable, you can rise on your toes. The palms are brought together and the hands rest on the knees. Try to hold the asana for three breaths, and then relax.

Navasana

This pose must be practiced on a regular basis. It not only improves the physical shape of the hips and buttocks, but also has a positive effect on internal organs, bones and the nervous system. Balancing the entire body weight on the gluteal muscles results in literally the entire body being involved. In addition, concentration and willpower are required, since you have to apply all your perseverance to achieve your goal. Like other asanas, it stretches the muscle groups of the lower extremities and has a positive effect on blood flow.

Performance:

Take the position of Dandasana. Raise straightened legs above the floor surface and find a balance point, and then lift your arms off the floor and stretch them in front of you. The main goal is for the legs and arms to form a Latin "V". Inhale and exhale deeply, and then relax.

Salabhasana

An ideal exercise for “destroying” subcutaneous fat in problem areas such as buttocks and thighs. It works great on other parts of the body too. By strengthening the legs and stimulating blood flow, the lower body becomes more flexible and strong.

Performance:

Lie stomach down on the mat. The legs are raised from the hips. The arms are pulled back and the chest is raised. The chin is raised up and the gaze is directed forward. The pose is held for several breaths, and then lowered to the mat.

Setu Bandhasana

The asana is aimed at improving blood flow and stimulating muscle tissue. It awakens internal reserves of energy reserves and increases muscle tone, and has a beneficial effect on the whole body.

Performance:

Lie on your back and bend your knees. The pelvis together with the back is smoothly lifted up. The shoulders are straightened, the arms are extended, reaching the feet. Breathe evenly and deeply. The pose must be held for at least a few seconds and then relaxed.

Ananda Balasana

This pose is considered one of the most effective for toning and getting rid of subcutaneous fat on the hips and pelvis. It allows you to fully open the entire pelvic girdle, simultaneously loading both the flexors and stimulating, as well as stretching the inner thigh. In addition, the back muscles are also trained, which often receive little attention. The main advantage of the asana is that the pose can be adjusted to suit yourself so as to feel maximum comfort.

Performance:

Lie on your back. Bent knees raise your legs up. The arms are extended and the palms are grasped at the center of the foot from the inside. The legs, using the arms, pull. The knees are kept bent, but can stretch during the exercise. You need to do this stretch for a few seconds, and then lower your arms and relax.

Source

Reviews from those who have lost weight

To reduce the volume of your hips and butts, you should exercise daily; a simple complex for reducing the volume of your legs can be performed at home or go to classes with a trainer. Before intense exercise, do breathing exercises.

It’s not scary if initially the asanas are not completely successful due to insufficient stretching, the muscles gradually acquire elasticity and everyone can achieve the desired result, regardless of age.

Flying locust

Locust asana normalizes the functioning of the digestive tract, eliminates flatulence, strengthens the broad muscles of the back, gluteus maximus, deep thigh muscles, and has a beneficial effect on the functioning of the heart and pancreas.

1. Lie on your stomach on the mat, face facing down, hold your arms along your body, palms down, without touching the floor.
2. Raise your head, chest and straight legs. There should be a smooth line from the neck to the heels without creases, and the feet should be kept together. Weave the tassels into a lock.
3. Tighten the muscles of the buttocks and thighs, hold in the Locust pose for 30–60 seconds.

Another variation of Salabhasana: hands are placed under the stomach with palms down, the chin rests on the floor, and the gaze is directed forward. Alternately raise the straight leg up or do lifts with both limbs at once.

Winged feet

This asana strengthens the muscles of the back, hips, shoulder girdle, buttocks, and lower legs. With regular exercise, it forms a beautiful shape of the legs and tightens the contours of the body.

1. Get on all fours.
2. Smoothly bend one leg so that the heel is at the level of the buttocks, and the calf is pressed against the thigh, the back should be straight, and the gaze directed forward.
3. Raise the other leg without bending the knee.
4. Stay at the top point as long as possible.
5. Repeat the sequence of movements for the second leg, doing 2-3 approaches in total.

Utkatasana

This exercise helps strengthen the deep muscles of the hips, chest, and get rid of the “orange peel” on the legs and buttocks.

How to do:

1. Starting position: standing, feet together.
2. Squat down shallowly, bending your knees until your thighs are parallel to the floor.
3. Raise your arms straight above your head, without arching your back.
4. The Chair Pose should be maintained for 10–30 seconds. Gradually you will be able to hold the position for a minute.

Warrior (Option II)

Virabhadrasana II works the gluteus maximus, abdominal, and thigh muscles, improves joint mobility, respiratory system function, and accelerates the removal of toxins from the body. The asana promotes rapid weight loss, improves overall tone and mood, and is recommended for diseases of the spine.

1. Stand up straight, spread your arms to the sides, hold them at shoulder level, palms down.
2. Take a deep step forward with your right foot, turn your supporting foot outward by 15°, point your left foot inward.
3. Squat down on your front leg, focusing on your heels. The left leg should be motionless, the head should be turned towards the front limb.
4. Fix the position, the body should be vertical.
5. Return to the starting position and repeat Virabhadrasana II on the left leg.

Make sure that there is a straight line from the top of your head to your butt, tense your buttock muscles, and while turning your head, your torso should remain motionless. If the exercise is difficult to perform in the initial stages, you can use a wall as a support.

Flying Eagle Pose

Designed to burn fat on the hips, buttocks, and abdomen.

1. Stand up straight, place your feet at shoulder level.
2. Squat down low, then stand up smoothly, bending your knee and lifting one leg.
3. Spread your arms to the sides, giving them the shape of bird wings.
4. Fix the position.
5. Squat down again and return to the starting position.

Stimulates the functioning of the endocrine system, abdominal organs, helps get rid of migraines and insomnia. During classes, the muscles of the buttocks, back, neck, back of the thighs, and calves are well worked out.

1. Lie on your back, place your arms straight along your torso, palms down.
2. Bend your knees, bringing your feet closer to your pelvis.
3. Exhale and lift your butt up.
4. Place your hands in a lock; they should be on the floor under your buttocks, but not touching your butt.
5. Try to lift your body so that your pelvis is parallel to the floor.
6. Press your chin to the jugular cavity, bring your shoulder blades together.
7. Stay in this position for 1 minute.
8. As you inhale, slowly lower your body and return to the starting position.

Swivel chair

Performing the exercise helps strengthen the lateral abdominal muscles, abdominal muscles, and the front of the thighs.

1. Starting position: sitting on the floor, bend your knees.
2. In a slow rhythm, raise your legs 45, feel the tension in your abdominal muscles.
3. Move your arms to the right, and keep your legs suspended to the left.
4. Raise your arms over your head to the left, legs to the right.
5. Repeat 5-10 times in each direction.

The asana strengthens muscles and promotes weight loss in the waist and hips. For beginners, the pose can be simplified a little; in this version, the legs are bent at the knees.

1. Perform while sitting: stretch your legs straight forward, toes up, place your hands on the floor with your palms down.
2. Lean your back slightly, raise your straight legs up, you should get an angle of 90° between your body and limbs.
3. Stretch both arms forward, keeping them parallel to the floor surface.
4. Maintain your balance for as long as possible, do not forget to breathe correctly. There should be no discomfort in the head and neck area.
5. Return slowly to the starting position.
6. Do 3 approaches.

READ MORE: One-arm push-ups. We study all the subtleties and secrets

You need to try to raise your legs and arms together. Once the muscles become stronger, this will be easy to do.

Belly rotation

This asana helps speed up the burning of subcutaneous fat, works the deep muscles of the abdomen, lower back and hips, and eliminates congestion. Jathara Parivartanasana is recommended for gastrointestinal diseases, thrombophlebitis, hepatitis, constipation.

1. Lie on your back, extend your arms to the sides so that you form one line with your shoulders, turn your palms up.
2. Exhale and raise your straight legs up perpendicular to the floor, pull your toes towards you, try not to bend your knees, your thighs should touch.
3. Turn your head to the left, lower your straight legs to the right side without touching your heels to the floor. Make sure that your shoulder does not rise and your buttocks do not leave the mat.
4. Do several breathing cycles.
5. Raise your legs up again, hold for 20-25 seconds and repeat the same on the other side.
6. Do 2–4 cycles.

For those who find it difficult to immediately straighten their legs, you can first bend them at the knees. All movements and turns must be performed at a slow pace, feel the muscle tension and try to maintain balance. If you do the asana at a fast pace, only the thigh muscles are worked.

This pose is also called the bridge. It eliminates migraines, helps fight insomnia, improves the functioning of the abdominal organs and stimulates the functioning of the endocrine system.

1. Lie on the floor with your back, straighten your arms along the cable, and lower your palms down.
2. Bend your legs, moving them towards your pelvis.
3. Exhaling, lift your butt up.
4. The hands need to be closed and they should lie on the floor under the butt, without touching it.
5. The pelvis should be parallel to the floor.
6. The shoulder blades need to be brought together and the chin pressed against the jugular cavity.
7. Hold the pose for one minute.
8. As you begin to inhale, lower your body down.

This exercise needs to be done slowly.

Utkatasana pose eliminates the “orange peel” on the buttocks and legs. Moreover, it helps to pump up the muscles of the chest and thighs. Here are the instructions for performing the asana:

• Standing, close your feet.
• Squat down slightly so that your thighs are parallel to the floor.
• Keeping your back straight, lift them above your head without bending them.
• Stay in this position for half a minute.

By doing this exercise regularly, you will be able to hold the chair pose for a long time.

For reference! This yoga pose gives a person strength and energy, so if you suffer from insomnia, it is better not to do utkatasana.

When you do yoga, perform each exercise well and tighten all the muscles. When doing yoga, a person should not rush, otherwise the exercises will have little effect. Watch your breathing. It would be useful to do breathing exercises before yoga. Therefore, my dears, if you want to get your buttocks back to normal, take yoga seriously. Follow the additional recommendations and then you will see the result. Alice was with you, see you soon.

Larisa, 37 years old: “I decided to lose weight with yoga, combining it with a diet. I studied by video at home at night, but there were no results for a long time. But when I found a morning yoga program on YouTube for ten minutes every day, after 10 days my weight began to slowly decrease. After two months, I can say that I lost 7 kg with yoga and said goodbye to constant back pain.”

Natalya, 24 years old: “A doctor friend advised me to take up Bikram yoga (or even hot yoga) to overcome joint diseases. I'll be honest - it's great! After each lesson I feel inspired and renewed. And the weight began to come off slowly – minus 3 kilos in a month without dieting.”

Anastasia, 30 years old: “I’ve been going to Ashtanga yoga for 3 weeks. The girls say that you can lose weight with this type of yoga, but you still need to limit yourself in calories, which I can’t do. I feel great, but the kilograms are still there. I’ll see what happens in a month.”