WHITE LIGHT YOGA

Concerns over the size and firmness of our butt cause many women (and men) to lose confidence in their appearance. Not only that, but weak gluteals (butt) muscles is often associated with lower back pain. So taking care of our butts should be a daily ritual. The good news is that butt care is easy to do right in your own home.

One legged Bridge (pelvic lift)

• Lie on your back, bent knees with your feet flat on the floor heal close to your bottom. If possible lift the left foot and place it on the right thigh (like half lotus pose). If this is not comfortable the just leave the left leg relaxed throughout.
• Then, using the right leg , lift your pelvis off the floor, keeping your shoulders and right foot in contact with the ground and pushing the hips as high as possible, tightening (flexing) your butt muscles.
• Breathe normally as you hold for 10 seconds. Relax down to the ground for 1 set.
• Complete 10 sets for the right side then switch and complete 10 sets on the left side.

Cat stretch (leg extension)

The exercise focuses on the abdominals and the erector spinae as well as the flexion and extension of the gluteal muscles so it's effective for all round lower trunk toning.

• Kneel on all fours hands directly below the shoulders, knees directly below the hips.
• Exhale as you lift the right knee towards the forehead, rounding the spine to touch knee to head if possible. Hold for 3 - 5 seconds.
• Then extend the right leg behind you, straightening the knee and inhaling. Keep the hips facing the ground and arms straight as you arch the spine and lift the right left as high as possible, keeping the knee locked straight.
• Hold for 3 -5 seconds and lower the leg. This completes 1 set.
• Perform 10 sets on the right leg. Then 10 sets on the left leg.

Cat stretch, (leg abduction)

The exercise focuses on the obliques (outside abdomen) and the abduction of the gluteals.

• Kneel on all fours hands directly below the shoulders, knees directly below the hips.
• Shift your weight to your left knee, raise your right leg outwards away from the left, knee bend until the thigh is parallel to the ground knee in-line with the hips (a little like a male dog peeing).
• Keeping the thigh parallel to the ground and your shoulders facing forward, bring your knee close to your shoulder.
• Hold for a few seconds and then return to centre for 1 set.
• Complete 10 sets with each leg.

Half locust

This exercise focuses on the extension of the gluteals

• Lay on your stomach legs straight, thighs facing the floor.
• Raise the right leg off the floor as high as possible, keeping the knee locked.
• Hold for 10 seconds then release to the ground to complete 1 set.
• Complete 10 sets on each leg.
• As your strength and fitness increases try raising both legs together, keeping the legs straight and together throughout.

Practice these buttock toning exercises daily, gradually increasing the time you hold each pose, and in no more than a month you'll have a butt worth admiring.