Getting a Bigger Butt With Yoga

The 5,000-year-old Indian tradition of yoga includes physical exercises, or poses, that work all the muscles in your body, including your three butt muscles: your glutes. In your quest for a bigger butt, though, do not merely focus on the gluteus maximus, medius and minimus. Working all of your lower-body muscles, such as the quads and hamstrings, and even your core, supports the appearance a fuller backside. Talk with a doctor before trying yoga or joining a class.

Things You'll Need

  • Yoga mat
  • Comfortable clothing
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Instructions

    • 1

      Perform Warrior I pose. Position your feet shoulder-width apart, lift your arms above your head and pull your shoulders back. Slide your left foot behind you 90 degrees as you swivel your right foot 45 to 60 degrees to the left. Swivel your upper body to the right and chest and shoulders back while exhaling. Press into your left heel while bending your right knee and reaching up. Keep this pose for 30 seconds to one minute while looking forward. Repeat on the opposite side.

    • 2

      Return to the starting position for Warrior I in order to perform Warrior II pose, extending your left leg back a couple of feet and bending your right leg. Swivel your left foot 90 degrees, turn your torso to the right, and bring your arms to the sides instead of toward the ceiling. Keep your arms at shoulder height with the palms turned down. Center your focus on your right hand and bend into the pose, feeling a burn in your thighs. Keep this pose for 30 seconds to one minute, and repeat on the other side.

    • 3

      Return to left-sided Warrior II pose to perform Half Moon pose. Reach back, placing your left hand on the floor. Rest your right hand on your hip and slide your left hand six inches forward. Inch your right foot in a few inches before raising it above hip height. Focus on your toes for balance. Align your hips as you raise your right arm. Use a block, if needed. Stay in this pose for 30 seconds to one minute, lowering your leg, then your arm and then your torso. Repeat for the opposite side.

    • 4

      Stand and transition into Extended Hand-to-Big-Toe pose. Balance on your left leg and pull your right leg to your stomach. Move your right hand to your right inner thigh, and then to your outside ankle. Inhale and move your hand to the outside of your right foot. Find your balance, inhale and straighten your right leg. Don't force the knee to straighten; consider using a flexible strap fastened around the arch before you're comfortable fully extending the leg with just your arm for support. Breathe calmly and stay in this pose for 30 seconds, then bring the leg to your stomach and then to the floor before repeating with the opposite leg.