News & Events
The Only Booty Lift Yoga Sculpt Sequence You’ll Ever Need
- February 3, 2021
- Posted by: flowliftfit
- Category: flowlift news
It’s More Than a Nice Booty with this Yoga Sculpt Sequence
Keeping your glute muscles toned and sculpted is about more than just looks. Sure it’s nice to have a nice booty, but you’ll be surprised at all the other benefits of this yoga sculpt sequence! Doing squats, lunges, side planks and all kinds of leg kicks will tone up the muscles that compose your back side as well as the legs and deep core muscles. Having strong and stable glutes improves posture, stability, and provides a solid foundation for the spine and head.
Try this simple and effective yoga sculpt sequence of compound movements a few times a week for fifteen reps on each side. We recommend using 1.5 to 2.5 pound ankle weights. Have a towel and water handy, use a knee pad to protect the knee joints, and remember to use your core in every single move. Try as best as you can to draw the ribs and belly towards the spine each time you exhale.
High Kick Knee Tucks
This combo move starts in table top position on hands and knees. Bend the elbows and lift the right leg as high as you can while you bend the elbows. Press through the ball of the foot and engage the entire leg from the belly though the quad to the toes. For the second part of the move straighten the arms and draw the knee towards the nose by squeezing the belly muscles. Kick the leg back as you inhale and tuck the knee into the chest when you exhale.
Side Hip High Kick
For this combination you’re starting on the side of your left hip with your left hand on the ground. Tuck the right knee into the chest and then lift the hip to kick the right leg as high as you can as un the picture below.
It takes using your obliques and side glute muscles to lift the booty off the ground. As you kick the leg up engage the quadricep and press through the ball of the foot. Exhale as you kick up and inhale as you sit down.
Side Kick Fire Hydrant
Start on your right elbow and do a side kick with the left leg. Draw the knee into the chest and then open the hip and pulse the knee out in a “fire hydrant” pose. Since this move is a little simpler than the pervious try to get into a groove and move at a steadier pace. You’ll start to feel that sweet burn after just a few breaths.
Side Squat Cross Tap
Begin standing with your feet wide apart and your toes slightly turned out. Bend into the right knee while keeping the other leg straight. Tap your left hand to your right foot, squat through the middle and then go to the other side. Bend the left knee, keep the right leg straight and tap the right hand to the left foot. Keep going side to side for the usual 15 reps on each side.
Tiptoe Sumo Squat
Stand with the feet wide apart and the toes turned out 90 degrees. Lift the heels and come onto the balls of the feet while bending the knees deeply. Try to get the hips as low as your knees and bounce the hips up and down. The arms can be in various positions with or without hand weights.
We hope you enjoyed this sequence! One of the benefits of multi-planar compound movements is the added stress relief and mental focus. You won’t find any static movements in FlowLIFT classes. Making the brain work hard to synchronize the movements takes you out of your incessant thoughts and into the present moment. Nice booty and mental clarity and focus? We’ll take it!