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A 20-Minute Yoga Sequence For a Tighter Backside

A 20-Minute Yoga Sequence For a Tighter Backside
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Downward-Dog

    1. Downward Dog

    • Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
    • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down “V” shape called Downward Facing Dog.
    • Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

    Three-Legged-Down-Dog

      2. Three-Legged Downward Dog

      • From Downward Facing Dog, step both feet together so your big toes are touching.
      • Shift your weight onto your hands and your left foot equally, and raise your right leg into the air. Try to keep your shoulders parallel with the ground, and gaze at your left thigh or up toward your belly to help you stay balanced.
      • Stay here for five breaths, then lower your right leg down. Perform Three-Legged Downward Dog on the other side.

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      Warrior-1

        3. Warrior 1

        • From Three-Legged Dog, come back down to Downward Facing Dog.
        • Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
        • Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
        • Stay here for five breaths. Then come back to Downward Dog, and move through Warrior 1 with your left foot forward.

        Warrior-3

          4. Warrior 3

          • From Warrior 1 with your left knee forward, lower your torso and lift your right leg, bringing your body parallel with the ground.
          • Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
          • Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat, and come into Downward Dog.
          • Then move through Warrior 3 with the other leg, move through Warrior 1, and come back to Downward Dog.

          Fierce

            5. Fierce

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            • After Downward Facing Dog, jump or step toward the top of your mat. Slowly roll up, and stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
            • Focus on sitting back onto your heels. Tuck your tailbone in, and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Stay like this for five breaths, and then stand up into Mountain Pose.

            8bf33b4746417958_Mountain-Pose.xxxlarge_2x

              6. Mountain Pose

              • Before you begin moving, create your intention. Bring your awareness inward to your breath and focus your energy on a person, an aspiration, a dream, a hope, a purpose, or something you wish to change in the world or in your life.
              • Try to let go of any thoughts about your day: what you forgot to do, who you need to call, or a disagreement you may have had, then connect with your body in the present moment. After all this is what yoga is all about.

              Goddess

                7. Goddness

                • From Mountain Pose, step open to the right, opening your legs about three feet apart. Turn your heels in.
                • Bend your knees until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to. Lift your arms up, bending your elbows so they are at 90-degree angles, and open your palms away from you.
                • Hold here for five deep breaths.

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                Wide-Squat

                  8. Wide Squat

                  • Step in your feet so they’re slightly wider than your hips. Bend your knees, and lower your hips toward the ground.
                  • Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels, and lengthen the crown of your head toward the ceiling.
                  • Hold the pose for five deep breaths.

                  Locust

                    9. Locust Pose

                    • From Wide Squat, place your hands at the top of your mat and step back into plank. Slowly lower to the ground, and lie flat on your belly with your legs together. Place your arms by your sides so your palms are facing up.
                    • As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
                    • Stay for five breaths, and then release back to the mat.

                    Intense-East

                      10. Intense East

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                      • From Locust Pose, roll over to lie flat on your back. Sit your bottom on the floor with your legs extended straight out in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
                      • As you inhale, press into your hands and feet firmly, lifting your hips into the air. Raise them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you and opening through your throat.
                      • Stay here for five deep breaths, then lower your hips to the floor.

                      Bridge

                        11. Bridge

                        • From Intense East, lie flat on your back with your arms along the sides of your body with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
                        • With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat, or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
                        • Stay here for five deep breaths, lifting your hips up as high as you can.

                        Savasana

                          12. Savasana

                          • After you’ve completed Bridge Pose, lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
                          • After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you’re short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural soothing rhythm.
                           
                          yoga a6
                            Reference: popsugar.com

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                            Last Updated on April 19, 2021

                            8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                            8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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                            Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                            How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                            Have a game-plan and know exactly what is going on inside your body.

                            If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                            You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                            If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                            I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                            Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                            1. MyFitnessPal

                              When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                              MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                              Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                              Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                              While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                              If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                              Get the app here!

                              2. Fitbit

                                I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                                While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                                Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                                This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                                Get the app here!

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                                3. MapMyRun

                                  This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                                  If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                                  Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                                  MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                                  Get the app here!

                                  4. Zombies, Run!

                                    Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                                    ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                                    This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                                    You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                                    Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                                    Get the app here!

                                    5. Prepear

                                      Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                                      Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                                      With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                      Get the app here!

                                      6. Strava

                                        If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                        This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                        Get the app here!

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                                        7. Aaptiv

                                          If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                          While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                          The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                          Get the app here!

                                          8. Freeletics

                                            Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                            You will be surprised at what a great workout you can get without any equipment.

                                            That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                            Get the app here!

                                            The Bottom Line

                                            These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                                            Get ready to be motivated, informed, and ready to start achieving your dreams!

                                            More Tips for Weight Loss

                                            Featured photo credit: Gabin Vallet via unsplash.com

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