Yoga is a fantastic way to zen out, but it doesn't have to be all om and namaste... it can also provide a workout to strengthen and tone muscles — and even give that booty a little perk. Hey muscles, meet yoga.
For a great glute workout, try these butt-busting yoga poses.
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Start lying flat on your back with your knees bent and feet planted on the floor. Place your feet close enough towards your butt that you're able to lightly brush the back of your heels with your finger tips.
Inhale and lift your hips and chest up off the ground. Now, press your heels down into the ground and energetically press your knees forward to engage your glutes and find even more lift off the ground. Squeeze your glutes at the top and then exhale, slowly lowering your butt down to the ground.
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Start in a low lunge. Place your hands on the ground, shoulder-width distance apart, and step your right foot in between your hands. Extend your left leg straight back with your toes tucked.
Then, slowly rise up to crescent lunge: Lift your torso off your right leg, lift your chest up and reach your arms up, with your fingertips pointing towards the sky. Maintain the placement of your feet: Keep your right knee stacked over your right ankle and keep your back heel lifted.
Now, bring your hands to heart center. Exhale and bend your back knee to 90 degrees so that it's hovering over the floor. Inhale and press back up. Do this on both sides.
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Lower your butt down and pretend you're sitting in an invisible chair. Keep your chest lifted and reach your arms up so your biceps frame your ears. Now, slowly shift weight into your heels and sit your butt as far back as possible. (Tip: Gaze down at your toes. If you can't see all 10 toes underneath you, lower your hips farther back until you can).
Now, squeeze your knees and inner thighs together, and energetically pull your heels apart to engage your out glutes. Then, come up to your toes and take micro-lifts to lower your butt down towards your ankles and then back up into your chair.
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Get into a squat position and open your knees wider than your torso, with your heels pointing in and your toes pointing out. Bring your hands to prayer at heart center and bring your elbows to the inside of your knees — press your palms together to help widen your thighs using your your elbows. Keep your chest lifted and slowly lift your hips until your thighs are parallel to the ground. Hold this position here or do some yoga squats, by lowering and lifting your hips.
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