Between driving in a car, working at a desk, or relaxing on the couch, people spend more time sitting then moving. Sitting in chairs tightens the hamstrings, strains the low back and shortens the hip flexors. The end result? A weak, flabby belly and butt.
A strong, tight tush is achievable. Take a few minutes every day to focus on your lower body and you'll end up with better posture, a toned butt and stronger stride.
The muscle group that makes up the glutes is the gluteus maximus (gluteus medius, gluteus minimus and tensor fasciae latae). Targeting these muscles can tighten your butt and create length in the low back to improve your posture. Yoga can help you lift and firm your backside and, build strength, flexibility and stability in the legs, hip flexors, low back and abdominals.
Try these four poses to tighten the tush and build lower-body strength.
Virabhadrasana A: Warrior I Pose
Begin standing with your feet about 4 feet apart. Turn the left foot in slightly to the right and the right foot forward 90 degrees. Align the right heel with the left heel. Square your hips over the right leg facing forward. Inhale; reach the arms up perpendicular to the floor. Actively reach through your fingertips and if possible press the palms together. Draw the shoulder blades down. Exhale; bend the right knee over the right ankle bringing the shin perpendicular to the floor. If possible, bring the right thigh parallel to the floor. Activate the left leg and press the outer edge of the left foot into the floor to stabilize. Keep your head in a neutral position gazing forward or tilt your head back and look upward at your thumbs. Slowly inhale and exhale for five breath cycles.
Benefits: This pose stretches the chest, lungs, shoulders, neck, belly, groins and deep hip flexors. It also strengthens the shoulders, arms and back muscles. It also stretches the glutes, thighs, calves and ankles.