Beginner Yoga Workout To Grow Your Glutes

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Yoga is an excellent habit to perform daily and becoming more and more popular for both males and females which is excellent. However, a lot of people go to yoga to not only develop more flexibility but also to help strengthen and tone up their muscles.

So this inspired us to show you a beginner yoga workout to help grow your glutes in particular.

Why?

Because yoga is not all about breathing and meditating. In fact, by performing the yoga poses in the set order and utilising the work:rest ratios shown below it will produce a large metabolic adaptation leading to new muscle growth, burning stubborn fat stores and improving cardiovascular health.

Yoga is also very well known to help improve your immune system by “massaging” your lymphatic system, detoxify heavy metals from the body from pollution and plastics, reduce lower back pain from improved postur, reduce stress and insomnia, and relieve depression.

As you cand see yoga is extremely powerful when used and executed properly.

Below we have created a perfect workout to no only help grow your glutes but also to receive all the other fantastic benefits mentioned above.

There are 6 poses that you will perform in tabata-style session. You will hold each pose for 40 seconds:rest for 20 seconds and repeat this 4 times per pose = 4 minutes/pose.

You will then have 60 seconds rest between poses to get some water and get your breath back.

For poses which are one sided, e.g. the Warrior poses, alternate between left and right each set. Thus, you over the 4 minutes, you will perform 2 on the left and then 2 on the right.

Then repeat the same sequence for the next 5 poses, totalling 30 minutes of work.

We like to use a tabata app which keeps us on track and not cheat like this one – Tabata Stopwatch Pro.

All you’ll need is a yoga mat, a quiet space and some beautiful yoga pants (may we suggest these ones?)

Make sure to watch all the videos in full so you fully understand the movements, have a little practice then get cracking with the workout.

Beginner Yoga Workout To Grow Your Glutes

1. Warrior 1 Pose

Coaching Cues:

  • “Imagine pulling your feet together through the mat”
  • “Reach for the ceiling”
  • “Keep your ribs down”.

2. Warrior 3

Coaching Cues:

  • “Grip the floor with your toes”
  • “Keep your hip down when hinging  forwards”
  • “Kick the door behind you”.

3. Bridge Pose

Coaching Cues:

  • “Pull your heels to your shoulders through the floor”.
  • “Hold a £50 note between your butt cheeks and don’t let go”.
  • “Keep toes straight and not turned out”.

4. Downward Dog

Coaching Cues:

  • “Pull your hands and feet together through the floor”.
  • “Elevate your shoulders to your ears”.
  • “Lift your glutes to the ceiling”.

5. Side Plank

Coaching Cues:

  • “Pull your hand and bottom heel together through the floor”.
  • “Push your hips forwards”.
  • “Reach to the ceiling”.

6. Upward Plank

Coaching Cues:

  • “Pull your hands and feet together through the floor”.
  • “Hold a £50 note between your butt cheeks and don’t let go”.
  • “Keep your pelvis tucked in – no arching of the lower back”.

Why These Exercises?

We have chosen these six exercise because they will build you solid foundations i.e. your glutes and core. Think about it, all your limbs attach into your trunk the stronger you core is the more strength potential you have as you are more efficient. You aren’t wasting energy.

As well, these poses focus on holding a in a posture. This type of training is called isometric training. This is where the muscles are neither stretching or shortening, they are just contracting HARD without any movement. Isometric training is the best way to build tone in a muscle as it gives your brain time to activate the required muscles and focus intently on performing one job. In comaparison to yoga flows where it’s hard to know exactly which muscle group your are using or contract during the flow. Flows are a bit more advanced as a result of the complexity element.

In comaparison to yoga flows where it’s hard to know exactly which muscle group your are using or contract during the flow. Flows are a bit more advanced as a result of the complexity element.

So get yourself solid and contracting really hard in each pose in order to reap the muscle toning effects on offer.

Imagine having to take a punch from Mike Tyson in your tummy at any moment. Stay braced!

Performing yoga at the end of a long day can be a great way to help de-stress and allow you to sleep deeper. Combined with our product ZONK, you will wake up feeling full of energy, focus and drive so you never struggle to get out of bed again.

Our sleep remedy Zonk has been designed to increase the quality of your natural REM cycle allowing you to sleep deeper.

 

We see Zonk as your first step to getting out of the downward spiral of low energy, focus and drive to help you along your way to more long term and sustainable sleep habits. It’s hard taking that first step when you’re not full of beans!

You will experience a noticeable difference in your quality of sleep after the first three days of usage allowing you to feel more refreshed and have you leaping out of bed in the morning.

So if you would like to purchase your FREE sample fo Zonk then click here and take your first step to a better quality nights sleep.

Don’t take our word for it, try it for FREE yourself today.

 

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