You want to look great in your tight jeans or swimwear but don’t want to waste time doing exercises that won’t give you a bigger bum. Here at Reflective Self we have been training for many years and in this article we breakdown the poses in yoga can give you a bigger bum, why they work and other areas you need to focus that will give you the appearance you are looking for.
Firmer, Rounder and Bigger Buttocks with Yoga
Yoga can give you a bigger, rounder and firmer bum because it has poses that target your glute muscles. The results you get will depend on your current level of fitness, diet and genetics. Yoga asanas that target your glute muscles are the Chair Pose, Bridge pose, Warrior II pose, Crescent lunge pose and Garland Pose.
How Yoga Give’s You a Bigger Bum
Specific yoga poses or yoga asanas as they are also known as target the glute muscles, which are the muscles of your buttocks. They strengthen, stretch and work the muscles so they grow. When they are are stronger and bigger they lift and firm up.
Our muscles respond to resistance training, similar to other resistance exercises like weight training, yoga poses add a resistance to the butt muscles to which they respond by growing.
The entire body is one unit so each yoga pose works many muscles, however there are certain poses that target the lower body and glutes with more focus.
4 Yoga poses for the Perfect Butt
Chair Pose
known in sanskrit as Utkatasana, this great pose can not only give you a bigger bum, it also targets the thighs and core.
Stand tall, if you want less pressure on the lower back stand with feet either shoulder width apart or with feet and big toes touching. Your arms should be relaxed by your sides.
Inhale and bend your knees quarter of the way and sweep your arms down to the side of your thighs and knee’s. To make sure your weight is towards your heels look down – you should be able to see your toes.
Your back should be straight by tucking your tail bone in, suck your belly in and up.
Continue the sweeping motion with your arms upwards. Extend your arms overhead until they are in line with your ears. All the while keeping your knees bent around quarter squat.
Hold the chair pose for five breaths, gently reaching your fingers up and pushing the tailbone down as you do.
Finally straighten your legs. Repeat.
Warrior II Pose
Known in sanskirit as Virabhadrasana II. As well as the glutes this targets the inner thighs and quads.
Stand straight at the front end of the mat, arms at your sides. Make sure you are balanced with the weight at the center of your soles. Take few slow deep breaths.
Step one leg back so you are in a high lunge position. I will use the left leg to explain the sequence. Open the hip joints so you are facing to the side. The back foot flat on the mat and pointing to the side.
The right front knee should be aligned directly above the ankle and your right foot facing the front of the yoga mat. Your spine straight. Extend the arms horizontally. Relax the shoulders as you reach out with your finger tips.
Turn your head towards the front of the mat and gaze at the front middle finger.
Hold the pose for five breaths, go back to the start position and repeat on the other side.
Bridge Pose
Know in sanskrit as Setu Bandhasana, this target the hamstrings and lower back as well the glutes.
Lie on your back, with your knees bent and feet hip distance apart on the mat. Your feet should be placed close enough so that you can touch your heels with your middle fingers.
With your elbows on the floor, raise your forearms and face your palms forwards. Relax your glutes.
As you inhale and using your tailbone and glutes lift your hips up and sink your shoulders into the mat.
Now take your fingers underneath and lock them together and press the pinky side into the floor.
Press the heals down and push them back towards your hands and breathe as you hold this position.
Exhale when you are ready to gently lower your hips back to the ground. Repeat.
Crescent Lunge Pose
Known as Anjaneyasana in sanskrit. This strengthen glutes and stretches the hip flexor.
Stand straight and balanced at the front of the mat. Hands by your sides. Breathe in a deep relaxed manner.
Step your left back in to a low lunge, like a runners lunge and place your palms on the mat on each side of your right bent knee.
Make sure the your right knee is is directly above the ankle and your feet are shoulder width apart. The ball of your left leg should be on the ground and the knee off the ground and leg straight.
Now place your palms on top of your right knee and push your torso up into a straight position. The lower body remains in the same position.
Lift your lower belly and draw your ribs in.
Lift the inner thigh of your back leg and push the heel back. This straightens the back leg.
Inhale and stretch your arms to towards the sky. Hold this position while breathing. Draw your front ribs down and in on the exhale and lift your side and back ribs on the inhale.
Reverse the movements above to get back to the start position and repeat on the other side.
It’s always best to have a qualified instructor to show you these poses. Take your time and go slowly.
Stretch to Give You the Shape You Want
While stretching alone won’t give you a bigger bum it increases flexibility and and range of motion of the muscle, allowing you to get a more activation of the glutes. More activation means greater and strength and growth. Giving you the look you want.
Your focus should be strengthening and building the butt muscle but do not ignore stretching. Another benefit of it is it will help you avoid injuries.
Pigeon Pose
In sanskrit known as Eka Pada Rajakapotasana. It stretches the hip flexors and glutes.
Start on all fours known as downward facing dog pose.
Inhale and bring your right knee forward and place it behind your right wrist.
Slide your left leg back while keeping your hips square. Lower your torso down towards the ground. Untuck your rear toes and press the top of your foot into the mat.
Make sure your left knee is outside of your left hip. Ideally to get a full stretch your left shin should be parallel to the front edge of the mat. But it’s ok if you cannot manage this initially.
Once your base is sold walk your hands forward and use the forearms to make a pillow for your forehead. If this is difficult use a medium size block. Place your hands on each side of the block and rest your head on it.
Hold the position and breathe deeply.
Don’t Neglect Your Thighs
You want your body to not only look balanced but also be balanced for health reasons. Toned and form things will go nicely with your toned butt.
The poses we have discussed already also target the thighs. The pigeon pose, Warrior II pose and Bridge pose are excellent for toning and strengthening your thighs.
The Garland Pose is another one you can try.
This pose strengthens the quadriceps, hamstrings as well as the glutes.
Start by standing straight with feet slightly wider than shoulder width apart. Inhale and bring your hand in front of heart area in a prayer position.
Go into a deep squat and bring your elbows to the inside of your knees. Ideally your heals should be flat on the mat. Feel free to rock your hips to further the stretch. Press your knees gently outwards with your elbows and lengthen your spine upwards.
Hold to position while deep breathing.
A Slimmer Waist Will Accentuate Your Bum
A slimmer waist can make your bum look bigger. And it has obvious health benefits. Yoga poses will help but to get a slimmer waste but it’s your diet that will have the biggest impact.
The poses mentioned already will help give you a slimmer waste. To target it specifically you can also do the plank and side plank.
Plank Pose
Known in sanskrit as Phalakasana. This not only targets your core muscles put will also help with your posture.
Start by coming onto your hands and knees and make sure your knees are under your hips and your hands are under your shoulders.
Spread your fingers widely apart. Keep your palms connected firmly to the ground while you extend your legs out backwards onto your toes. Reach your heels away back from you.
Straighten the arms, lift your chest and draw your abdomen in while keeping your gaze forward.
Hold this plank position for five slow deep breaths.
Slowly drop your knees to the floor when finished.
Side Plank
Known in sanskrit a Vasisthasana. This also targets the core muscle and helps with posture.
Follow the instructions above and get in to a plank pose.
Squeeze your thighs together and role to the side of the left foot. Your feet stacked on top of each other. If this is difficult place right front of the left.
Reach your right arm over your head so your shoulder are are now aligned. Extend both arms away from your heart.
Engage the obliques and gaze upwards. Hold this position for five slow deep breaths.
Gently lower your right arm to the ground and repeat on the other side.
Don’t Neglect Your Diet for Your Bigger Bum
Yes, yoga can give you a bigger bum but make sure your diet contains enough protein and healthy fats to stimulate muscle growth. Drink plenty of fluids also. Your butt is like all other muscles it needs nutrients for it to be at it’s best.
Summary
Does yoga give you a bigger bum? yes. However the results you get will depend on your genetics, diet and how frequently you train.
The body is one unit therefore simply practicing yoga will firm, tone and can give a bigger your bum.
If you want to focus on the buttocks specifically the Chair pose, Warrior II pose, Bridge pose and Crescent lunge pose explained above will target the area further.
Although not mentioned in this article the Triangle pose and Lizard Pose also target the glutes and give them a good stretch.
Make sure you do not neglect your core. A slim core will accentuate your hips and butt. The yoga plank poses and a good diet will work wonders for your waist.
Remember, it is always best to seek qualified instruction and a doctors advice before starting on an exercise program.
Take action and be consistent and yoga can give you a bigger bum in no time.