I have been taking a lot of yoga classes the focus on toning the arms and the core, but sometimes, you just want some poses that will tone the bum. This could be no more true that it is now that all the bikini's are coming out and all I am seeing are commercials/workouts/people talking about ways to get back in bikini ready shape. One of my biggest trouble areas is my bum; it does not seem to care how far I run or how many squats I do, the thing just hates change. Except with these yoga poses. These poses are some of the few things that make my muscles so sore that sitting is an exercise all on it's own.
Chair Pose
Chair pose is great for the bum beacuase it works all the glute muscles, the inner thighs, and the outer thighs. Oh, and let's not forget about how great a workout this is for the core!
This position is one of my favorite yoga positions. Twisting chair is also great for detoxing and getting a bit more of a workout. Try adding five breaths in chair pose to your vinyasa and repeat five times. You will have buns of steel in no time!
Warrior Three
This one is sure to make you sore everywhere! Warrior three is asking you to, pretty much, form your body into a "T" with your arms, torso, and leg parallel to the floor. For an intermediate option, start with your arms out to the side, or, in prayer position at your heart. This are a bit easier renditions that will make balancing less of an issue. Be ready, you will feel this from your toes to your shoulders.
Bridge Pose
Oh Bridge pose, such a wonderful way to relax while burning fat. It is common to see bridge pose at the end of a yoga flow, usually, before resting. A common rendition of this pose that will burn some major fat is to get into bridge pose, then slowly lower your back so you are almost touching the ground. Hold, then rise back up.
For a more advanced and serious glute workout, try raising one leg straight in the air. You can even add in the dips for a sure-fire glute toning. Any way you do it, this pose is guaranteed to help your rear defy that pesky gravity!
Here is a workout completely devoted to Bridge poses!
Goddess Pose
This pose is a little like a seconds position plie, but your legs should be a bit wider and stay lowered for quite a bit longer than a plie. Last week's arm workout had a goddess pose rendition that also worked the arms.
Try staying in this pose for ten breaths. Chances are you legs will be shaking, but I know you can do it! Channel your inner goddess and ignore the urge to stand up. This will work the outer thighs, inner thighs, all those tiny groin muscles, and the bum.
Warrior Two
Oh, how I love warrior two! I fell in love with yoga by doing a Yogamazing warrior sequence and now have Warrior Two in every flow I do from home. It does not matter how many times I do warrior two, it always works something better than I thought it would. This pose is great the ilio and abductor muscles of the leg, the arms, shoulders, core, thighs (just, all of them), and the bum.
