Here are some yoga methods to exercise gluteal muscles. I hope I can help you.
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Steps/methods
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Action 1: Cao Meng yoga.
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Lie prone, put your hands at your sides, exhale to tighten your hips, lift your legs up, hold for 10-20 seconds, breathe naturally, then lean back and take a deep breath. Repeat the action 3-5 times.
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Note: Beginners or people without sports foundation should not insist on raising their legs too high during practice.
Action 2: Squat.
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Spread your legs slightly wider than your shoulders, with your toes and knees outward. Exhale and kneel until your thighs are parallel to the ground and 90 degrees to your calves. Inhale and stand up to restore. Pay attention to moving slowly, focusing on the legs and hips. Repeat the action 10- 15 times, and do 3-4 groups every day.
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Note: when squatting, the vertical line of the knee should not exceed the toe, and when standing upright, the knee should not be completely straightened to lock the joint. Keep your toes and knees in the same direction all the time during practice, otherwise your knees will be injured due to uneven stress.
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Action 3: Squat with an arrow.
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Stand up straight, hold the wall or chair back with one hand, exhale, bend your knees with your front and rear feet until your knees are at 90 degrees, experience slight pain in your hips and thighs, then inhale slowly and stand. Repeat 5- 15 times, and then switch feet. Do 3-4 groups every day.
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Note: when practicing, the knee of one leg should step backward, do not touch the ground, and the vertical line of the front knee should not exceed the toes.
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Action 4: Stand behind the chair and lift your hips.
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Hold the chair back or wall with both hands, keep your back straight, exhale, straighten your right leg backwards and upwards, tighten your hips, keep the movement for 5- 10 seconds, then restore it, repeat it 10-20 times, and then do the same movement with the other leg for 3-4 groups every day.
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Note: Beginners or people who have no sports foundation just need to straighten their legs backwards and feel their hips tighten, so they don't have to lift their legs very high.
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2 Yoga classes exercise gluteal muscles
Garland style
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Garland pose is another pose that mainly exercises legs, especially buttocks and thighs, which can enhance blood circulation, stretch thighs and buttocks well, strengthen leg muscles and improve flexibility.
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Action-keep squatting at first, with your feet together and your hips off the ground. If you feel comfortable, you can increase the difficulty. Stand on tiptoe, raise your whole body, put your hands in the middle, gently put your elbow on the inside of your knee, and push your knee outward with your elbow as much as possible. Hold this position for a few seconds and relax.
boat form
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If you can practice this pose regularly, you can not only exercise your body, organs, nerves, bones and muscles, but also exert a subtle influence on your heart. When doing this pose, adjust your balance and let your center of gravity fall on your hips. It's not easy to keep this posture, and your body can't help shivering, but as long as you persist for a few seconds, you can establish your determination and generate strength. It is very effective in promoting blood circulation and stretching legs.
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Action-Start sitting on crutches, then lift your legs off the ground. When you try to balance your body, keep your hands off the ground, stretch your arms, try to make the upper body and lower body form a "V" shape, keep your posture, and take a deep breath to relax.
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Salabuha locust
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This is a yoga practice that can effectively reduce the fat accumulation in buttocks and thighs, and can also exercise many parts of the body. It can strengthen the strength of legs, improve blood circulation, keep hips and thighs strong and flexible, and give you health and good physical fitness.
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Action-get on the ground, lift your legs off the yoga mat, stretch your arms back, and lift your chest off the ground. Lift your chin, look forward, keep your posture, breathe normally and relax.
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Three yoga methods to exercise gluteal muscles
1 sprint style
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Runners should be very familiar with this position. Although this posture looks familiar, it is definitely different and can effectively shape thigh lines.
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Start with the dog pose, inhale, and then put your right leg between your hands, just like a soldier. Bend over, put your right arm through the bent knee, and keep your right ankle with both hands. Keep your center of gravity and stick to this position. If the inner thigh is really overburdened, you can support it on the floor with one hand or both hands.
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Hold this position and take five deep breaths. Then relax your hands on the floor, retract your right leg, relax with a series of yoga moves (four pillars-upper dog-lower dog), and then continue the left movement.
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Double-faced lizard style
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This lizard-like variant can exercise your crotch, which makes it difficult for you to exercise normally, and can also improve the flexibility of ligaments.
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Start with the sprint and put your hands back on the ground. Keep the position of the right leg and slowly move the right knee to the right until the ligament can bear it to the maximum. Arms straight, tightly clamped on both sides of the chest, like a dog. This can help you keep your hips down and improve your body's stretchability.
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Look ahead and take five deep breaths.
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3 transverse propagation
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The other runner is basically stretching, which is a variant of sideways stretching, to relax his arms and concentrate on exercising the north and legs.
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Start with the side lizard pose, straighten your bent knees and stand firm with your legs. Move your legs a few inches inward, close to your hands. If your ligaments are flexible enough, you can also stick your body directly on your right leg and put your hands on the ground. Try to keep the pelvis parallel to the front edge of the yoga blanket.
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Keep this action, relax and take five deep breaths.
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4 yoga moves to exercise gluteal muscles
1 Happy Baby Style
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Lie flat on your back on the yoga mat, lift your knees and fold them to your chest, and put your hands on the inside of your heels. Spread your knees shoulder width apart. Stick your back to the ground as much as possible. Push your shoulders hard, pull your feet down to the limit, take a deep breath and hold for 30 seconds.
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2 Butterfly style
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Bend your knees and sit up straight on the mat. Put your hand on the mat beside you. Keep your feet together and keep your knees open. Open your knees with your leg muscles and press down to make them as close to the ground as possible. At this point, you can feel the stretching of the inner thigh. To promote hip stretching, you can put your feet close to your body and put your hands in front of you for 30 seconds.
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3 breaststroke
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This posture is very strong, so please make sure that your knees and ankles are not injured. To complete this position, you need to land on all fours. The forearm and knees need to be placed on the mat. Then slowly stretch and open your knees until you feel the inside of your thighs stretch comfortably, while keeping your calves on the ground and your ankles in line with your knees. If you can complete the above actions, you can put down your arm strength and keep this posture for 30 seconds.
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There are too many postures to exercise gluteal muscles in yoga.
Look at the picture first. under