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13 Tough But Effective Butt Exercises

13 Tough But Effective Butt Exercises

I sit most of my work day. And, while I can’t find any research to prove it, I swear my butt expands and gets flatter from all of that sitting. Most people don’t look at their own butts, but the people behind them do. Whether you think your butt is spreading, getting flabby, is too small or flat, or not, don’t take any chances. Get on board with these butt exercises and keep that view from the rear a nice one!

1. The Hip-Lift Progression

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    via Pinterest.com

    All you need is a cushioned mat and yourself, so this exercise can literally be done wherever you have a large enough space to fit your mat.

    How To Do It

    1. Lie flat on your back with arms at your sides.
    2. Knees should be bent with feet flat on the floor; your feet should be about the same width apart as your shoulders.
    3. Using your legs for leverage, lift your entire torso up off the mat.
    4. Hold that position. You will feel your glutes tightening.
    5. Now lift one leg up off the mat and extend it out straight.
    6. Move the outstretched leg up, keeping it straight. You will feel even more pull on your glutes — this is a good thing.
    7. Hold the leg up for a slow count of five, then slowly return it to its original position.
    8. Alternate these leg lifts. Note: When you first begin this exercise, you may not be able to hold the raised torso position for long. This is fine. Slowly lower your body to the mat, rest, and start again.
    9. As you continue to do this exercise, you will be able to hold the raised position longer and will be able to do more of the leg lifts. Be patient.

    Benefits

    • This exercise has the added benefit of relieving the tension in your back that accumulates during the day.
    • It also makes the muscles more flexible, which should reduce back pain in the future.

    Another variation of this one is to lie with both legs outstretched and your feet against a wall. Keeping those feet on that wall, lift your entire torso up to your shoulders. Hold that position for as long as you can and then slowly lower your body down to a flat position. You will not be raising your legs during this one, but both legs will be raise as you place those feet against the wall. You’ll feel this one in your glutes, even into the next day.

    2. The Step-Up Butt Exercise

    b51dabfe_Chair-Step-Ups.xxxlarge

      via Popsugar.com

      Step-ups absolutely work your butt, especially if it is “droopy” (thanks, gravity). These can be done anywhere you find a sturdy chair, coffee table, or bench.

      How To Do It

      1. Stand directly in front of the chair, table, or bench.
      2. Step up onto the object with one foot.
      3. Bring the other foot up, but do not set it down on the object. Instead, bend your knee and hold that leg up.
      4. Step back down slowly — this pulls on those glutes just as much as the step up does.
      5. Alternate the leg you use for the first step-up movement.
      6. Once this becomes easy for you, raise the level of tension by holding small weights in your hands — begin with 5 lbs. and gradually increase.

      Benefits

      • The stepping up and stepping down backwards will improve your balance.
      • You can also do this exercise a bit faster and increase that heart rate for a cardio workout.
      • If you climb or bike, step-ups help your body prepare for hills.

      3. Basic Squat

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      Mastering-Basic-Squat

        via Popsugar.com

        There are so many different types of squats! For your posterior, any of the myriad variations will work. You can start with simple, less rigorous types and progress as you toughen up.

        How To Do It

        Begin with the basic squat:

        1. Stand straight and put your hands behind your head.
        2. Your feet should be apart, about the distance of your shoulders.
        3. Keeping your back straight, lean forward as you bend your knees and thighs.
        4. Don’t arch your back, but push your butt out, as if you were going to sit down in a chair.
        5. Keep your weight on the heels of your feet as you bend.
        6. Slowly raise up and repeat.
        7. Both the down and the up movements should be slow. That movement is what pulls and strengthens those glute muscles.

        Benefits

        There are some amazing overall health benefits to squats.

        • They will increase the release of hormones.
        • You will have improved flexibility, and that will help reduce future injuries.
        • You will improve your balance.

        There are 30 or so variations of squats, all of which will help shape and tone your butt.

        4. Squats with Weights

        Basic-Dumbbell-Squat

          via Popsugar.com

          The steps of this exercise are the same as those for the basic squat, but you will want to add weights incrementally.

          How To Do It

          1. Assume the basic squat position.
          2. Hold the weights in your hands with your elbows bent so that the weights are at about chin level.
          3. Keep your arms in the same position throughout the exercise.

          An additional benefit to this type of squat is that you will feel more of a pull in your butt and in your stomach as well. Using weight with your squats will strengthen those stomach muscles.

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          5. Sumo Squat

          Sumo-Squat

            via Popsugar.com

            So-named because it is the starting position of a sumo wrestler.

            How To Do It

            1. Space your legs much farther apart than with a basic squat.
            2. Point your feet outward.
            3. Bend your elbows and clasp your hands in front of your chest.
            4. Slowly bend down, keeping feet firmly planted. You will feel a stronger pull on your butt in this position.

            Benefits

            • There will be greater pull on your stomach muscles.
            • This exercise is also great for tightening up those inner thighs — you’ll certainly feel it.

            6. Deep Squat

            Deep-Squat-Weights

              via Popsugar.com

              Once you have the basic squat mastered, you can make it harder by adding more weight.

              How To Do It

              1. Stand in the basic starting pose for a squat.
              2. Hold a single weight (8-10 lbs. or more) with both hands.
              3. Squat as deeply as you can, but do not rest the weight on the floor at any time.
              4. Again, lower yourself and raise yourself back up very slowly to get the most benefit.

              Benefits

              • You will find that your outer thighs, your abdomen, and your butt will all benefit.

              7. Single Leg Squat

              single

                via MuscleandFitness.com

                Here’s one you can do at the office all day long, every time you get up and down from your chair.

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                How To Do It

                1. From a sitting position, extend your arms out in front of you.
                2. Straighten your back.
                3. With both feet on the floor, raise one foot.
                4. Rise to a standing position, slowly.
                5. Squeeze your butt cheeks as you rise.
                6. Try not to lean forward — the more you do, the less pull on those glutes.
                7. Sit back down in the same way you stood up — back straight and still holding one foot up.

                Benefits

                • This exercise requires good balance. If you don’t have great balance, you will when you master this squat.
                • Posture is improved if these are carried out several times a day.

                And while you are sitting in that chair all day? You can continue to work those glutes if you take just a few seconds to squeeze them every hour or so. You can do the same thing while driving your car or watching TV at home. All of those squeezes will really tighten things up over time.

                8. Barbell Squats

                Barbell-Squat-Press-1024x700

                  via OxygenMag.com

                  Adding weight to squats increases friction, and increasing friction tightens and tones faster.

                  How To Do It

                  1. Perform a basic squat.
                  2. While in the squatting position, pick up your bar with your hands about shoulder width apart.
                  3. Slowly rise to a standing position with your bar held at your shoulders.
                  4. Raise the bar above your head until your arms are fully extended.
                  5. Bring the bar back down to your shoulders and slowly squat again.
                  6. Repeat this until you are feeling some pain. Over time, the number you can do will increase, as will the amount of weight you can lift.

                  Benefits

                  • You will tone and strengthen your abs, as well as your upper arms and shoulders.

                  9. Single Wall Leg Lunge

                  03-iso-wall-squat

                    via WomensHealthMag.com

                    While this exercise works many muscles, it is especially good for the butt. It can be done with or without handheld weights, and the only other thing you need is a wall.

                    How To Do It

                    1. Stand with your back to a wall.
                    2. Raise one leg behind you and place the ball of that foot on the wall. Place it as high as is comfortable for now. As you gain flexibility, you will be able to raise that leg higher.
                    3. Push off the wall and lunge forward, keeping hands on your hips and the ball of your foot still firmly planted on that wall.
                    4. Alternate legs.
                    5. Do 2-3 sets a day and you’ll see great results in just a few short weeks.

                    Benefits

                    • If you are looking for a way to tighten those upper thighs, this is it.
                    • Your quadriceps, hamstrings, calves, and core will all get a great stretching workout, and that stretching increases their flexibility.
                    • Your balance will be improved.

                    10. Plie

                    Lower-Body-Wide-Squat-Calf-Raise

                      via Popsugar.com

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                      Remember those ballet lessons as a child? Well you probably didn’t know then that those plies were one of the best ways to keep your butt tight and toned. As you can see from this image, this is similar to the sumo squat because the legs are far apart. However, from there, things are different.

                      How To Do It

                      1. Stand next to a barre and grab it with your nearest hand. If you have great balance, you can try this without the barre.
                      2. Put your free hand on your hip.
                      3. Keep your back fully straight — looking straight ahead will help.
                      4. Spread your feet as wide apart as you are able.
                      5. Point your feet outward so your knees follow in that direction.
                      6. Raise up on your toes and squat slowly, hold, and then slowly rise back up. It is the slow movement up and down that really tightens and tones the glutes.

                      Benefits

                      • You will be strengthening your calves, hamstrings, and inner and outer thighs, giving them more flexibility.
                      • This is a great exercise for posture.

                      11. Floor Jacks

                      8126b102_pilates_swimming.xxxlarge

                        via Popsugar.com

                        Remember the jumping jacks you used to do in PE class? Maybe you still do them for their aerobic benefits. Here is a great variation of a jumping jack on your tummy that will tighten up that butt in no time.

                        How To Do It

                        1. Lie flat on your tummy — a mat is a good idea.
                        2. Raise your arms straight out above your head.
                        3. Spread your legs to about the width of your shoulders.
                        4. Raise your arms and head up at the same time that you raise your legs up.
                        5. Keep your toes pointed.
                        6. Now, do the jumping jack movement with your arms and legs. They should remain stiff and straight at all times.

                        Benefits

                        • This exercise strengthens and tones the inner and outer thighs.
                        • Your upper arms and shoulders will be stretched and your flexibility will increase.

                        12. Quadruped Hip Extensions

                        de33d9fe-77b8-11e3-_501786b

                          via OperationShape.com

                          This exercise has been shown by research to give you the most “bang for your buck” on that butt. In terms of tightening and toning those muscles, nothing could be better.

                          How To Do It

                          1. Get on all fours.
                          2. Palms should be flat on the floor and arms straight.
                          3. Keep your head straight and in line with your spine.
                          4. Raise one leg as high as you can, keeping the knee bent. Hold it. Bring it back down.
                          5. Repeat with the same leg several times before moving to the other.
                          6. Variations include adding weight to the inside of the knee, or using a band around the ankles to create more friction.
                          7. Another variation is to raise the leg to the side, like a male dog who is peeing, and raise that bent leg up and down slowly.

                          Benefits

                          • As you raise each leg up, you will also be pulling on the hamstring.
                          • If you raise the leg to the side, you will strengthen and tone your inner thighs.

                          13. Rear Raisers

                          bbf050

                            via Prevention.com

                            This exercise is specifically for that saggy butt.

                            How To Do It

                            1. Assume the same position as for the quadruped hip extension.
                            2. While in that position, move one leg across the underside of your body so that the foot is pointing in the opposite direction of the side it came from.
                            3. Extend the other leg straight back, keeping it off the floor. Hold.
                            4. Raise that outstretched leg up and down slowly, tapping your toes on the floor and then raising back up.
                            5. Squeeze your butt cheeks each time you bring your leg up.
                            6. Remember not to arch your back.

                            Benefits

                            • The leg that is outstretched and moving will have its hamstring stretched.
                            • The lower back muscles are also stretched, giving them great flexibility. With flexibility comes fewer episodes of back pain.

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                            Published on October 3, 2019

                            7 Beginner Yoga Exercises for Men to Increase Mobility

                            7 Beginner Yoga Exercises for Men to Increase Mobility

                            Isn’t amazing how the culture of the (physical Yoga) Hatha Yoga evolved mostly among women? Are we men ashamed to practice this body-mind-spirit wisdom because it became a women’s thing, or discriminative of the idea that we men are tough enough and don’t need this kind of “activity”?

                            We know that the practice of Hatha Yoga was brought to our western culture in the 20th century by masculine Yoga masters, and that mostly men are the creators of the original Yoga Sutra of Patanjali approx. 200 B.C.E – 200 C.E., known also as Raja Yoga or King’s Yoga – the basis of all other Yoga forms practiced around the world.[1]

                            Keep in mind that Yoga goes much deeper than the physical posture and breathing, yet they are the start and the basis for the inward journey of self-inquiry and self-discovery. The deeper you immerse in the practice, the more you’ll happen to find out about it. An Asana – aasana[2] or Yoga posture is practiced with a purpose to mobilize the body and mind for achieving mental skills. This tells us that Yoga indeed is great for men.

                            Not long ago, when I invited a friend of mine to a Yoga Asana session I was teaching, he looked at me discouraged with a shy smile on his face, saying “Really, Yoga for men? I don’t know about that. Me, with this belly, tense as I am, it would be an embarrassment to show myself in front of the other more flexible people, let alone perform postures.” I smiled back, and with encouraging voice told him “You always talk about getting in shape! Just come over please and see how simple yoga exercises can change the way you feel about yourself!”

                            With the 7 exercises that follow, in just an hour, we succeeded to remove his misconceptions he had about yoga for men, and changed his attitude positively. Although he was never fond of practicing in groups, he got hooked up – he liked all the beginner postures and started practicing at home regularly and diligently.

                            The most important and ideal Yoga posture are: “sthirasukhamaasanam” – steady and comfortable posture. Sthira meaning steady, stable and strong and sukham meaning comfortable, easy and peaceful, and aasana meaning body posture or pose.

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                            This is the entire instruction from the whole Yoga Sutra (YS, 2.46-2.48) on how a Yoga posture ought to be performed. As long as you apply the elements of stability and comfort to your body posture and align it with your breath (YS, 2.47), you perform the aasana correctly.

                            Every man who wants to gain control over his physical and mental well-being and achieve a healthier lifestyle has the reason to get into Yoga. And here is the deal, in the next seven Yoga exercises you’ll see how to get into Yoga safely and successfully. Get ready and get healthier now!

                            1. Tadaasana – The Mountain Pose (Variation A – Ideal Alignment)

                              1. Stand up on your feet (see type A), preferably bare feet so you can connect to the ground. Breathe deeply and slowly.
                              2. Feet aligned with the hips.
                              3. Kneecaps and thigh muscles slightly contracted.
                              4. Pelvis leveled horizontally.
                              5. Chest open.
                              6. Shoulder blades relaxed.
                              7. Connect the tip of the thumb with the tip of the index finger – energy re-circulation.
                              8. Face muscles relaxed (eyes slightly closed, mouth slightly open).
                              9. Breathe gently in this position.
                              10. On inhalation, your head is pulling (cranially) upwards, lengthening the spine.
                              11. Create a virtual thread inside your body from the heels up to the crown – tip of your head.
                              12. Breathe gently, make sure your whole body is aligned as instructed.
                              13. Connect to the thread and notice its movement.
                              14. Stay in this position for 12 breaths – 4 sec. inhale and 6 sec. exhale – approx. 2 minutes according to the deep breathing exercise no. 1 in my previous post.

                              When practicing physical Yoga, we are counting breaths instead measuring time. Aligning the breath with the body posture is an element for the connection with your inner clock – a closer look on what’s going on inside you – inner awareness. The goal of the Mountain Pose is:

                              • Stabilizing the nervous system through breathing.
                              • Building energy and releasing tension.
                              • Stabilizing the movement of the thread (inner stability) through the help of breathing.
                              • Developing inner awareness.
                              • Awareness of inner movement of body’s stability (the strength) and comfort (the easiness and lightness).
                              • Creating a rhythmical breathing.
                              • Improving focus, concentration and observation.

                              2. Virabhadraasana – The Warrior Pose (Variation)

                                1. From Mountain pose exhale gently make a step forward (approx. 3 feet) with your right foot (see picture above) and slowly bend you right knee so your pelvis sinks (only as far as it is comfortable) towards the floor. Tip: Place left knee on the mat or a pillow if your muscles can’t support this posture.
                                2. Make sure your body weight is balanced 50/50 on both legs.
                                3. Inhale gently, reach fingertips towards the sky – push palms together, chest is open, shoulder blades relaxed – go down.
                                4. Breathe consciously, deeply and rhythmically (abdomens relaxed). Be aware of the expansion of your groin area as you inhale.
                                5. Focus your gaze on one point and remain in this position for five slow, deep breaths (or for as many as it feels right for you).
                                6. Concentrate completely on the contractions of your thigh muscles and the pressure on your hip joints. Balance your weight 50/50 on both feet.
                                7. Build energy with each inhalation!
                                8. Release tension with each exhalation!
                                9. Don’t let the muscle contraction intensify too much and disturb your breathing rhythm. Float the pelvis up and down to balance the intensity of the muscle contraction.
                                10. Do the same with your arms. The moment you feel that the muscle contraction of your shoulders disturb you breathing, spread and lower the arms.
                                11. Exhaling, make a step back, lower your arms and come back to Mountain pose.
                                12. Have a break with one long, deep breath.
                                13. Repeat the same (step 1 to 11) with the left foot.

                                Make three rounds (3 x right foot, 3x left foot). The goal of the Warrior Pose is:

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                                • Building energy and releasing tension.
                                • Stretching and strengthening thigh and gluteus muscles.
                                • Stretching hips (groin muscles) and mobilizing hip joints.
                                • Strengthening back muscles.

                                3. Trikonaasana – The Triangle Pose (Variation)

                                  1. From Mountain pose, spread your feet approx. 2-3 feet laterally. Left foot 0°, right foot 90° to the right (adjust the degree of your feet as you see fit. Tip: For better alignment and results do this pose against a wall and adjust your posture with the hands).
                                  2. Inhale gently, spread your arms at the height of your shoulders (palms facing forward).
                                  3. Further slow, deep inhalation lengthens the spine upwards.
                                  4. Slowly exhale and from the lowest vertebra begin to bend to the right (vertebra for vertebra, from the lowest upwards). The left hip goes lightly to the outside. Slowly! When bending you must feel firm and comfortable. Your right palm lays on your right kneecap (or lower, if you are more flexible). Your left hand stretches up vertically following the bending of your spine.
                                  5. Focus your gaze on one point and remain in this position for five slow, deep breaths (or for as many as it feels right for you). Feel the flexibility of your spine and any tensions in the back, legs or pelvic area.
                                  6. With each inhalation build up energy and with each exhalation release tension. Slowly adjust your pelvis, torso, neck, etc. if necessary during your rhythmical breathing.
                                  7. With an exhalation, slowly, come back into position no. 3.
                                  8. Have a break with one long, deep breath.
                                  9. Repeat the same (step 1 to 8) going to the left.

                                  Make three rounds (left and right). The goal of the Triangle Pose is:

                                  • Building energy and releasing tension.
                                  • Mobilization of spine, pelvis area and groin muscles.
                                  • Mobilization of lower back (lumbar spine) and shoulders.
                                  • Strengthening superficial and core back muscles.

                                  4. Malasana – The Squat Pose

                                    1. From Triangle pose come into Mountain pose and for a five deep gentle breaths, rotate the pelvis (in both sides) to align your muscles, tendons and ligaments.
                                    2. Spread your feet approx. 2-3 feet laterally, open both feet approx. 45° outwards.
                                    3. Inhale gently extending the whole body upwards, palms together pushed to the chest.
                                    4. Exhale gently, go into squat lowering your pelvis – keep your back straight as you go down. Your upper body leans slightly forward and your elbows touch the inner side of your knees. Tip: Lower slowly only as much as you feel comfortable. If you have to inhale on your way down, just do it only to be able to exhale lowering further. The goal is to squat so your buttocks touch your heels, but you go only as much as your posture feels steady and comfortable.
                                    5. Find your optimal position and stay there for five gentle breaths (or for as many as it feels right for you). Chest remains open at all times, push your elbows gently against your knees so you stretch the groin muscles.
                                    6. Do gentle moves in this posture so you align your hips, thigh muscles and lower back optimally.
                                    7. Use your thigh muscles to come up to Mountain Pose, but only after you have exhaled 50% of your air volume (don’t stand up while your lungs are under pressure full of air).

                                    Repeat this five times (adjust repetition as you see fit, if you feel comfortable and energetic do more than five, if not, do less). The goal of the Squat Pose is:

                                    • Building energy and releasing tension.
                                    • More flexibility in groin muscles.
                                    • Stretching and strengthening lower back muscles.
                                    • Mobilization of hip joints.
                                    • Strengthening thigh muscles and knees.

                                    5. Bhujangasana – The Cobra Pose (Variation)

                                      1. From Mountain Pose exhale gently and lower down to Squat Pose, place your palms and knees on the floor and gently stretch your body onto the floor. Your forehead touches the floor, your palms are placed right next to your chest – below your shoulders.
                                      2. Relax your whole body, have a gentle deep breath, feel the connection of your whole body with the floor. Put a light pressure on your palms, as preparing for a push-up.
                                      3. Inhaling gently, slowly lift up your head and neck and feel the pressure 50/50 on your hands and pelvis area.
                                      4. Using the strength of your arms come up vertebra for vertebra beginning from the lowest one. The upper back, neck and head are straight, chin muscles relaxed, mouth slightly open. As you’re half way through, inhale further to open up the chest maximally and erect your upper body (only as much as possible). Remember, the posture must be firm and comfortable.
                                      5. Exhale through your mouth and let the weight of your upper body hang on your shoulders. There should be light pressure on the lower back. Adjust the position of your hands on the floor so your shoulders support the weight of your upper body optimally.
                                      6. Take five slow deep breaths in this position and feel the pressure (or relieve) on different parts of your body.
                                      7. Experiment – adjust the position of your torso moving it, especially paying attention to your lower back.

                                      Repeat five times. The goal of the Cobra Pose is:

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                                      • Building energy and releasing tension.
                                      • Mobilizing each spine vertebra.
                                      • Strengthening arm, shoulder and back muscles.
                                      • Stretching groin muscles.

                                      6. Chaturanga Dandaasana – The Four-Limbed Staff Pose (Variation)

                                        1. From the cobra pose – body and forehead on the floor, inhale deeply – put your palms close to the chest, put your toes on the floor, preparing for push-up.
                                        2. Exhale, lift up your head, tighten your abdomen muscles, use the strength of your arms and lift up your body just a few inches.
                                        3. You are in four-limbed staff pose, take five gentle, deep breaths (adjust body height accordingly, if necessary put your knees on the floor as support).
                                        4. Exhale, come back to the floor – relax the whole body placing the forehead on the floor.

                                        Repeat this exercise three times. The goal of the four-limbed staff pose is:

                                        • Building energy and releasing tension.
                                        • Stabilizing all muscles involved.
                                        • Strengthening back muscles, anterior shoulder muscles, chest and arm muscles.
                                        • Strengthening thigh and gluteus muscles.

                                        7. Phalakaasana – The Plank Pose (Variation)

                                          1. From your relaxed position on the floor, inhale deeply, place your palms close to the chest, lift up your head, put your toes on the floor, preparing for push-up.
                                          2. Exhale through your teeth, tighten your abdomen muscles, use the strength of your arms, and push-up your body to come into a plank pose.
                                          3. Adjust your palms or feet to find the ideal position and stay in for five slow deep breaths. Tip: To mobilize (strengthen and flex) your body, do variations of this exercise by slowly lowering the pelvis (when exhaling) – the knees touch the floor and balance the pressure between the arms and knees.
                                          4. Exhale, come down to the floor and relax your body. Inhale – feel the energy coming in, exhale – feel the tension leaving your body.

                                          Repeat this exercise three times. The goal of the plank pose is:

                                          • Building energy and releasing tension.
                                          • Strengthening chest, arm, and shoulder muscles.
                                          • Strengthening overall back muscles and lumbar spine area.
                                          • Strengthening thigh and cough muscles.
                                          • Building endurance and flexibility.

                                          Your Yoga Session is finished. Spend a moment lying on the floor breathing gently and deeply, and store all the movements and experiences you have undergone in this practice. Now having more strength and vitality, take this experience and apply it constructively in your daily life. Know that you will come a step further in your next practice and experience a new insight.

                                          Final Thoughts

                                          The practice of these Yoga exercises should take some 45-50 minutes, however you can change the repetitions and number of breaths according to your physical and mental fitness.

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                                          Looking at all these simple yet highly beneficial postures, we can conclude that apart from the physiological benefits as mobilizing and strengthening the body, more important benefits out of these exercises are:

                                          • The development of mental skills such as focus, motivation, observation, confidence, concentration by turning inwards through the focus on gentle breathing.
                                          • The regaining of vitality and building of stamina and resilience through the repetition of movement.
                                          • The reduction of stress and neuroticism [3] as a result of the above two.

                                          The benefits mentioned above are perceptible when a balanced flow between breath and body movement is created.

                                          Yoga can take you to a new beginning for a prosperous change that sets new goals with great motive for improvement. Let these 7 Yoga Exercises be your goal.

                                          Make a routine (in your own rhythm – harmonically) by practicing these exercises every single day. You will see positive physical and mental changes in a matter of weeks.

                                          And if you choose to be a part of a yoga class don’t worry about how you look, and what you’re going to wear as long as your clothes are comfortable. Stay focused on what you want to achieve on a physical, mental and spiritual level.

                                          Keep in mind that everything you need for that new change in your life is sitting right here within you. Start to practice and the process of achievement will unfold! I salute the spirit in you!

                                          More About Yoga

                                          Featured photo credit: Artem Beliaikin via unsplash.com

                                          Reference

                                          [1] Internet Encyclopedia of Philosophy: The Yoga Sutras of Patanjali
                                          [2] Wikipedia: Asana
                                          [3] NCBI: Neuroticism

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