Marie Bladt
If you’re looking for a simple way to tone or strengthen your glutes, we’ve got something that might interest you. Laure Dary, yoga teacher, professional dancer and founder of the L.D.Studio by Laure Dary method, tells us about four asanas that effectively target the glutes. “These postures engage both the small and large gluteal muscles, helping to shape and tone the buttocks,” she explains. If you enjoy yoga and have made fitness a priority for 2024, these exercises are a great place to start.
4 yoga exercises to tone your glutes
The half-point chair
Sit with both feet together on the mat and catch your elbows with your hands, then stretch your elbows skywards, and bend your legs before rising onto demi-points by lifting your heels. Keep your navel against your spine to avoid arching. Hold for five breaths before releasing the posture.
The bow
Kneel on your mat, then raise the tip of your right foot to the sky and grasp your right foot with your left hand. Look forward and activate the posture by pushing the heel as far away from the buttock as possible. Hold for 5 breaths before switching sides.
Glutes on fire
Kneel down on your mat with both hands under both shoulders. Keeping your back straight and your navel against your spine, inhale and, as you exhale, raise the tip of your right foot to the sky, inhale, lower, exhale, raise. Repeat the movement 15 times before switching sides.
The half-bridge
Lie on the mat with both legs bent and feet parallel, pelvis-width apart. Raise your pelvis to the sky, then grasp your hands at the back of your back. Extend your right leg towards the sky and lift your left heel off the ground. Hold for 5 breaths and switch sides.
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