Buttocks Workout – Yoga Inspired Bodyweight Exercises – No Equipment

Buttocks Workout – Yoga Inspired Bodyweight Exercises – No Equipment



(mellow guitar music)
– Hi my name is Laura Myren
and I’m here with GymRa
and today we’re gonna
do a quick yoga sequence
to perk up that booty.
So let’s start laying on our backs.
Come on down.
Crawl your feet back towards
your butt, arms by your side,
chin off your chest so
the back of your neck
is really long back here.
Lift your hips up off
the ground, bridge pose.
Really simple, basic warm
up to get those glutes
and hamstrings firing up.
So you don’t wanna be
clenching your glutes,
but you wanna tone the glutes.
So the way to do that is
press down through your heels
and pretend that you’re trying to
drag your heels towards your butt.
Here we go, down and up.
Ten, squeeze, nine.
The whole time you’re pretending
you’re dragging your
heels towards your butt,
chin off your chest.
Six, squeeze, five, squeeze.
Four, squeeze, three, squeeze.
Two, hold it up, chin off your chest.
Excellent, lower it down,
hug your knees in toward your chest.
Gentle glute stretch side to side.
Hug your knees in toward your chest,
rock forward and back a couple times
and try not to let your
feet touch the ground.
So just kinda rock it forward and back,
forward and back and then hold it up still
without letting your
feet touch the ground,
right into boat pose.
Just a little added bonus
abdominal work here.
Reach your arms out.
Breathe in and out through
your nose if that’s available.
Try at least breathe in through the nose.
And then just set your intention
as you’re working your
butt off here in boat pose.
Set your intention, what
you wanna accomplish,
what you wanna feel in this yoga routine.
Just remember why you’re
doing what you’re doing.
Good thing to know.
Okay, place your hands on the ground,
place your feet on the ground.
Reverse table so roll your shoulders back,
puff your chest up towards the ceiling,
towards the sky and lift your hips up.
Press down through your heels
and here we go 10 times,
same but different from the bridge pose.
10, squeeze, nine, up.
Really dig down through
your heels and really think
about what you’re doing so
what’s our intention here.
Wanna work that booty.
So think about, focus
on working your glutes.
Four, squeeze.
All the way to the ground, all the way up.
Two, squeeze, one, hold it up.
Excellent, lower your butt to the ground,
come on to all fours.
Shoulders over wrists, hips over knees,
let’s do a couple of rounds of cat-cow
just to get into our breath here.
So you inhale, tip your hips
up, roll your shoulders back,
reach out through your
chest and with your exhale
you round your back, drop your head,
press down into the ground.
Do it again.
Big inhale through your nose and exhale,
relax your neck down.
And let this really be
about the breath so inhale,
fill your lungs, fill
through the ribs and exhale,
push all the breath out.
One more time, let it feel good.
Inhale
and exhale.
Now come to a neutral
spine so reach your chest
between your shoulders
and lift your bellybutton
away from the ground.
Lift your right arm and
lift your left leg up.
Now the belly is gonna wanna droop so lift
through your abdominals
and keep your hips even.
Try not to lift one higher than the other.
Take your right arm out to the right
and your left leg out to the left.
Come through center, barely
touch your hand and foot
to the ground and lift back up.
Here we go.
Five and down, up.
Four and down squeeze your butt.
Three and down, squeeze your booty.
Two and down, squeeze your cheek.
One and down, squeeze
your pichimoji and lower.
I was trying to think of
more names for the butt.
Here we go, left arm,
right leg, left them on up.
Now don’t let the belly sink,
remember left your navel
up away from the ground.
Keep that, that’s gonna make your abs
and your butt work harder.
Take it out to the side,
hold and back through center.
Barely touch your foot and
hand to the ground and lift.
Here we go, five and down, squeeze.
Four and it doesn’t have
to be a big movement.
It’s concise, it’s precise.
So you’re really feeling the
action through your butt.
You’re not just flopping
through the motions.
One more.
Hold it up, three, two, and
down downward facing dog,
up and back.
Bend one knee at a time,
move your hips around,
alright, step your right foot
forward between your hands.
You can come to all fours to set that up
and rise up for crescent lunge,
Don’t fall.
So right away pretend like you’re dragging
your front foot back
to engage your glutes.
Arms by your side, warrior three lift off.
Hinge from your hips and lift
your back leg up and hold.
So this is exactly where
you were on all fours right,
one leg up, one leg down.
So let’s do the same thing,
just without the side part,
so you’re gonna lower the leg down
and down squeeze your butt.
Down, squeeze your butt.
Four, up, three, up, two, up,
one, hold it up.
Back down to crescent
lunge, bend your knees,
stretch your arms up.
Right back to downward facing dog.
Nice work, second side.
Step your left foot forward,
reach your arms up by your ears.
Remember pretend you’re
trying to drag your foot back.
Engage your left glutes,
press your right hip forward,
tone your belly here.
Okay reach your arms by your
sides, hinge at the hips,
here we go, warrior three.
Lift off, lift your back
right leg up, balance.
Very similar to the position
we were just in on all fours.
Here we go, six squeeze, five, squeeze,
four, work the glute.
Three, keep your back straight,
don’t drop the shoulders.
Hold it up, bend that front knee.
Land back in that crescent lunge,
make your legs do more work.
Lower your hands, downward facing dog.
Come forward to plank pose,
lower all the way onto the ground.
This one is called salabhasana
so arms by your side.
Now what’s gonna happen is your pinky toes
are gonna wanna lift higher.
Keep your big toes and
your pinky toes even.
Lift your head, lift your chest.
Now make you butt do the work.
Now keep that, bring your
hands out in front of you
and rest your forehead down.
Now lower your legs down and up.
Here we go.
10, squeeze, nine, seven,
six, squeeze, five,
Doesn’t look hard but it is.
Three, keep your legs straight.
Two and hold.
Three, 2, and rest them down.
All the way up and back,
downward facing dog.
Okay let’s add on.
Step your right foot forward,
back to crescent lunge,
reach your arms up.
Arms by your side, hinge
from your hips, lift off.
Warrior three same thing six times.
Down, squeeze, five,
squeeze, four, squeeze.
You’re working actually
both legs, both glutes.
Two, hold it up, you’re going all the way
back down into crescent lunge.
Warrior two, open up and breathe.
Now really work this right glute.
Scoop your right bum underneath you,
bend you right knee and
pretend you’re trying
to squeeze your feet
together underneath you.
Okay, that’s the work.
So instead of just kinda hanging out,
we’re really working the
pose to get the alignment
and get the legs working.
Now adding on, half moon.
Place your right hand on the ground,
out in front of your right foot.
Here we go, lift off,
hop that foot forward
and lift your left leg up.
Now right here I want your left leg,
your left glute, your left
hip, doing a lot of work.
Yet again, just a little
bit, lower leg halfway down
and lift and squeeze.
five, squeeze, four, squeeze,
three, look down for balance.
Don’t even worry about looking up here,
we’re working that butt.
Two and hold it up.
Okay you gotta land in warrior two,
bend your knee all the way back down.
Reverse your warrior
stretch, lower your hands,
downward facing dog.
Okay we’re gonna do
that on the other side.
So you’ll get to see the
reverse view of how this looks.
So step your left foot forward.
You know this part, crescent lunge,
slide that left hip back,
squeeze your glutes underneath you.
Arms by your side, hinge at your hips,
keep your back straight and
lift up, that right leg up.
Here we go six, squeeze, five, squeeze,
and your left leg are
still working to balance,
while you’re squeezing this
right glute to go up and down.
Two, hold it up, one.
Now use those legs, bend your knees,
landing your crescent lunge,
reach up, open up warrior two.
So once again, we tend to
kind of be sinking in our warrior two.
So scoop this left bum underneath you,
lift through your pelvis
and pretend you’re trying
to squeeze your feet
together underneath you.
And that’s gonna get those glutes working
and really keep you aligned here.
Alright half moon, hand to your hip,
place your left hand down on
the ground in front of you,
if you have a yoga block, that
would definitely be helpful.
Lift your right back leg up.
Stretch long through your chest.
Here we go, down and up.
Six, squeeze, five, squeeze,
you can certainly bend this knee too.
three, two,
Hold it up.
Land all the way back
down into warrior two,
reach, inhale takes you into
reverse warrior, exhale,
lower your hands, downward facing dog.
Okay come on to your
knees, come into dolphin.
Shoulders over elbows, forearms parallel
and spread your fingers like you’re making
a hand print in the ground.
Pull your shoulders down the back,
lift your belly, come on up.
Now try not to round your back,
keep your back nice and long.
Here we go, lift your left leg up,
left foot to right ankle and up.
Here we go.
Six, up, five, up, four.
You got this.
three, two,
hold it up, just for fun,
bend your right knee and try a
little kick up and back down.
One more time.
Kick up and back down, child’s pose.
How’s that glute?
How’s that booty?
I’m feeling it.
Alright one more time we’ve
got a second leg to go
and then you’re done with this one.
All the way up into dolphin
so shoulders down in the back,
bellybutton lifts up.
Lift the right leg up, second side.
Here we go, down, squeeze, six, squeeze,
keep a nice long spine.
Try not to bounce and
rock through your torso.
So it doesn’t have to be super big
and it doesn’t have to be super
fast, just really precise.
three, two
Hold it up.
Remember just for fun,
bend your right knee,
look forward, little kick up, down.
One more time.
Little kick up and down, child’s pose.
Okay back down onto your back.
Same but different, back
to that bridge pose.
Here we go.
Pretend you’re squeezing something
between your inner thighs.
You can either put a
block or a book there,
something to remind yourself
to use your inner thighs.
Up and down.
Squeeze and down.
Here we go, three more.
Two.
Hold it up, crawl your feet together,
lift your right leg up, down and up.
Five, squeeze, four,
squeeze, three, squeeze,
hold it up,
switch your legs, other leg up, let’s go.
Down, pretend you’re dragging your foot
back towards your head.
Keep your abdominals lifting.
Hold it up, both feet down, hips up.
Bottoms of the feet
together, knees out wide.
Same thing down and up.
Bottoms of the feet together, knees wide.
Eight, squeeze, seven, squeeze, six
Five, four, three, two,
you’ve got this, one, hold it up
and rest it all the way down.
Hug your knees in, stretch those glutes,
take it side to side.
Take your right ankle and
cross it over your left leg,
hug your knees in, hold it here.
You’ve only got a little bit left to go
and then we’re gonna take
it right into the stretch
and you guys are done.
Switch your sides.
So you should feel a
stretch right in your hips
and glutes where we’ve been working.
Draw those knees in towards you.
Okay again rock forward and back.
Come right into that boat pose,
three, two and hold it up.
Hold, hold, hold.
I know this is one of
my least favorites too.
Three, two,
back to downward facing dog.
Up and back.
Let’s go one more time
through our standing sequence.
Here we go.
Step your right foot
forward, crescent lunge,
reach your arms up, engage your glutes,
squeeze your cheeks underneath you, hinge,
warrior three, lift off.
Five, four, three, you
know this sequence now,
you got this.
Two, hold it up, right back
down to crescent lunge,
use your leg, land, reach up.
Warrior two, squeeze your
feet together underneath you,
squeeze your right glute underneath you,
right into half moon.
Hands to the ground, lift off,
lower your leg halfway down and up.
Four, up, three, up, two, hold it up.
Hug your navel into your spine.
Use your right leg, bend your knee,
land right into reverse
warrior and lower your hand,
downward facing dog.
Second side, left foot forward,
round three of our second
side, reach your arms up.
Pretend you’re squeezing your
feet together underneath you,
hug your navel in,
hinge forward, lift off.
Five times in warrior three.
Five, squeeze, four, hug
your navel into the spine.
three, two,
hold it up
and you lightly land into crescent lunge,
use your legs, use the power
of your glutes for control.
Warrior two.
Scoop that left bum underneath you,
squeeze your feet together underneath you,
hug the navel into the spine, half moon,
lift your back leg up.
Broad in through your collarbones.
Five, up, four, squeeze
that right glute, three,
get a little lighter
through your left toes.
Hold it up.
Bend your knee, land all the
way into reverse warrior,
lower your hands, downward facing dog.
One more time to land on your stomach
so come forward into plank,
lower all the way down.
Rest your forehead down again.
Remember keep your big toes
and your pinky toes even,
super key here.
Let’s go for eight lifts.
Here we go, eight, seven, squeeze,
five, four, three, two,
hold it up.
Lower down, child’s pose, sit it on back.
Finally burnout in the reverse table.
So just round two the same thing we did.
This is it and then we stretch it out.
Roll your shoulders
back, puff up your chest,
lift your hips, crawl your
feet all the way together.
This time, right knee up,
right leg up, down and up.
Eight, seven, six, five, four,
you can certainly bend the knee.
Three, two, hold it up, switch your legs
and then we are done, let’s go.
Eight, seven, six, five, we’re so close.
four, three, two,
hold it up.
Feet down and lower
your butt to the ground.
You made it.
Bend your right knee, bend
your left knee on top.
So knee stacking pose.
You want your feet towards the outer hips
and you’re stacking one
knee on top of the other
to feel a nice good
stretch through your hips
through your glutes, and then
you’re just gonna fold it
on down as much as is available.
Breathe in and out through
your nose, relax your face,
relax your jaw.
And tell your, talk to your butt.
Make friend with your butt.
No but really get into
those hips and let them know
okay it’s okay to stretch
you’re gonna feel a stretch
in there and the hips
really like to fight back
but you just gotta tell them it’s okay.
Come on up, Vegas showgirl switch
Ready.
Switch.
You can practice that on the weekend too.
Stack your knees, feet on your outer hips
and just ease on down.
So really key is moving slowly,
your body gets the signal,
okay I’m okay, I’m safe, right.
I’m safe, it’s not like
you’re cranking yourself
in these positions.
So by moving slowly,
your body doesn’t have to
tense up and freak out.
Now just a few more breaths here,
remember talk to your hips,
have that conversation,
talk to them hips.
First of all tell them
that they’re beautiful
and amazing and strong and great.
And then tell them that it’s okay
stretch and relax and open.
They fight back a little bit.
They can be cranky.
Come on up, bottoms of the feet together
and use that wide stretch here.
Now if you have a few
minutes, you’re gonna stay
and extra two, three minutes,
it’s great to lay on your back
and do shavasana.
Okay just lay there,
relax, close your eyes,
you can even set a little
timer on your phone.
That’s what I usually do.
But if not, I totally understand.
I will see you next time.
Have a great rest of your day
and thanks for practicing with me.
Namaste.


Buttocks Workout - Yoga Inspired Bodyweight Exercises - No Equipment


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