16 yoga moves are practiced frequently, it is effective to abuse the buttocks in a comprehensive way

 Practicing yoga, we often do exercises for the buttocks, but many people will practice the buttocks. Instead of practicing the buttocks, the legs compensate and the legs are thickened.

So, today I will recommend a complete set of buttocks movement sequence for everyone, 4 steps, including stretching, relaxation-activation-strengthening-relaxation, avoiding leg compensation, full buttocks, let’s take a look:

Step 1: Stretch and relax hips and legs to avoid compensation

Action 1: Stretch and relax the front side of the thigh

• Stand uphill, take a big step backward with your right foot
• Calf instep is attached to the cushion, left calf is vertical
• Inhale to extend the spine, exhale, hips sink down
• Keep for 5-8 breaths, switch to the other side

Action 2: Stretch and relax the outer thigh

• Sit on the cushion
• Place your right foot over your left thigh on the outside of your left hip
• Place the left foot on the right side, inhale to extend the spine
• Exhale, bend forward and move your legs closer together
• Keep it for 2-3 minutes

Action 3: Stretch and relax the back of the thigh

• Lie on your back on the cushion and lift your left leg up
• Set the stretch strap on the left foot, and press the cushion surface of the right leg
• The left leg slowly approached the body
• Keep it for 1-2 minutes, switch to the other side

Action 4: Stretch and relax the inner thigh

• On the basis of supine hand grasping big toe
• Open the left leg outward
• Keep it for 1-2 minutes, switch to the other side

If there is a foam roller, you can also use the foam roller to roll and relax your legs. If you have a fascia ball, you can also use a fascia ball to relax your feet. Both can improve the effect of butt training and avoid compensation.

Step 2: Activate the gluteal muscles

Action 5: Hip Abduction + Resistance-Activate the Gluteus Minimus

• Lie on your side on the cushion, double thighs with elastic bands
• Feet together, knees open like a clam shell
• Keep 3-5 breaths, repeat the exercise 10-20 times
• The last time the summit stays for 10 seconds, then change to the other side

6. Hip extension + resistance-activate the gluteus maximus

• Lie on your back with stretch straps
• Bend your knees close to your hips with your feet hip-width apart
• Turn your pelvis back, exhale and lift your hips upward
• Repeat the exercise 10-20 times
• The last peak stays for 10 seconds

Step 3: Practice strengthening

Action 7: Strengthen the small and medium hip muscles

• Lying on the left side, double thigh elastic band
• Exhale, hip abduction, leg up
• Repeat the exercise 10-20 times
• You can also translate your right leg 15 degrees forward
• Lift your leg up again 10-20 times
• Then make a circle clockwise and counterclockwise 10-20 times
• Repeat the exercise on the other side

Action 8: Strengthen the small and medium hip muscles

• Stand on your knees with your feet open and hip-width apart
• Arms and legs are perpendicular to the body and the ground
• Double thigh sleeve elastic band
• Keep the body stable
• Exhale and open your right leg outward
• Inhale, restore, repeat the exercise 10-20 times
• Switch to the other side

Action 9: Strengthen the small and medium hip muscles

• Standing, double calf sleeve elastic band
• Support hips with both hands, open right foot outward
• Left heel back, left foot open outward, right heel back
• Repeat the exercise for 10-20 sets

Action 10: Strengthen the small and medium hip muscles

• Standing, double calf sleeve elastic band
• Exhale, jump your legs to the sides
• Then squat down with hips and knees 2 times
• Repeat the exercise for 10-20 sets

Action 11: Strengthen the gluteus maximus

• Lie on your back with elastic bands on both thighs
• Keep your feet hip-width apart
• Or lift the heels together
• Exhale, lift your hips upward, prepare to inhale
• Exhale, open your legs to both sides
• Inhale, restore, repeat the exercise 10-20 times

Action 12: Strengthen the gluteus maximus

• Lie on your back on the cushion, bend your knees close to your hips
• Both calves are vertically cushioned, knees are in the same direction
• Exhale, lift your right leg up, inhale, prepare
• Exhale, lift your hips upwards, repeat the exercise 10-20 times
• Switch to the other side

Action 13: Strengthen the gluteus maximus

• Standing, double calf sleeve elastic band
• Hold your hips with your hands, keep your feet hip-width apart
• Exhale, stretch your right leg back, inhale to restore
• Repeat the exercise 10-20 times, switch to the other side

Action 14: Strengthen the gluteus maximus

• Standing with hands on hips
• Exhale, lift your right leg backwards upwards, bend forward
• Repeat the exercise 10-20 times, switch to the other side

Step 4: Relax the hips

Action 15:

• Lie on your back on the cushion, bend your left knee close to your hip
• Hold the front of the calf with both hands for 20-30 seconds
• Then straighten the left leg, close to the abdomen
• Hold again for 20-30 seconds
• Repeat the exercise, switch to the other side

Action 16:

• Lie on your back on the cushion, bend your knees close to your abdomen
• Place your left foot on your right thigh
• Hold the back of the right thigh with both hands and pull it towards the body
• Sit on the thighs as far as possible from the abdomen, hold for 20-30 seconds
• Repeat the exercise, switch to the other side