11 Effective Yoga Poses For Quick Buttocks Reduction and Toning

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Many girls dream of having perfectly toned buttocks. But do they all get it?

We’ve got Yoga for buttocks reduction and toning body for you today. We must not forget that a good butt contributes to a pleasing appearance. The three primary muscles that comprise our buttocks are the gluteus maximus, gluteus Medius, and gluteus minimum. With just these 11 yoga asanas, you can work on all of these muscles.

Yes, doing these yoga poses every day will help you tone your buttocks.

Many people are skeptical of Yoga, but it is beneficial to both your inner health and your buttocks. We’ve compiled a list of simple yoga poses for toning in this blog by simply doing the following.

11 Yoga for Buttocks Reduction and Toning


1. Balancing table

It is a low-impact static yoga pose that works to strengthen your abdominal and back muscles. The balancing table yoga pose tones your butt and strengthens your glutes. 

How to perform-

  • Come to your hands and legs like a dog. 
  • Keeping your hips square, lift your left leg until it is parallel to the ground. 
  • Cross with the left leg, bringing your right hand in front. Use your right leg and left arm to balance your body weight. 
  • Inhale and be in the balancing table pose.
  • Exhale and crunch your abdominal muscles. 
  • Keep your hips steady and parallel to the ground.

2. Locust poses for butt reduction:

butt reduce yoga

When you look at this pose, you may find it easy to do but it involves your whole body. Locust pose helps to tone your thighs, calf muscles, legs and hips. It improves your blood circulation and regulates metabolism. The best time to perform this pose is early in the morning empty stomach.

How to perform-

  • Lie down on the floor with your tummy. 
  • Lift your upper body and your legs together.
  • Your hands should be at the back of your head in the air with palms facing up. 
  • Hold the pose for at least 10 seconds.
  • Then exhale, release your stretch and bring your body to the mat.

3. Side plank pose-

Also known by the name of Vasisthasana, this is an all-body workout and helps to strengthen and tone your butt. This pose engages your core and glutes both. It will help you target your wrists, shoulder, arms, and buttocks. Doing it for 10 counts on each side for 30 sec. will help you see the results really quickly.

How to perform-

  • Start with the plank pose, with shoulders above the wrists and your body in one line.
  • Now, bend your body slightly and transfer your body weight to your left hand. 
  • Your feet, one above the other. The tummy is engaged to stabilize your core. Your right hand is above your head, up in the sky. 
  • Press your inner thighs together and lift your hips.

4. Cobra pose or Bhujangasana to get a toned butt-

Cobra pose helps to relieve tension from your back muscles, and if you have a saggy butt, then this pose will help tone them. The best thing about this pose is that it helps to build both your upper and lower body.

How to perform-

  • Lie down flat on your belly.
  • With the help of your hand, pull your half-upper body up. 
  • Your face is looking up in the sky and your hands are straight. 
  • You can keep your feet on your toes or relax as you feel comfortable. 
  • Stay in the position for 10 seconds.

5. Bridge Pose

bridge poses

This is one of my fav. Pose. It helps to strengthen your core, glutes and abdominals. If you have a sitting job all day, then this pose will greatly help you to relax your back and also strengthen it.

How to perform-

  • Lie down on your back comfortably.
  • Bend your knees and place your feet firmly on the ground. 
  • Your hands are touching your ankles, respectively. 
  • Lift your body up, with your feet and face touching the ground. 
  • Hold this pose for 10 seconds and do it 10 times.

6. Upward plank pose-

In this pose, you stretch your body extensively. A basic level Vinyasa Yoga pose, this asana should be performed early in the morning when your stomach is empty. Also known as Purvottanasana, the pose strengthens your back and leg. It increases your core strength, and stamina and also stretches your leg extensively.

How to perform-

  • Lie on your back with your hands and legs straight. 
  • Now bring your hands to the back. 
  • Lift your body and put your body weight on both your hands.
  • Your legs should be straight. The whole body comes into a slanting position. 
  • Your hands should be straight and aligned with your shoulders. 
  • Stay in this pose for 30-60 seconds.

7. Crescent Pose

This pose seems to be inspired by the Hindu God, Lord Hanuman. It is also called Anjaneyasana. The pose is the basic level of Vinyasa Yoga, and it is best to practice it in the morning on an empty stomach. It helps improve your body posture and body balance and helps your hips stretch. The pose helps to energize and tone your body.

How to perform-

  • Sit on your toes comfortably.
  • Now take your left leg back.
  • left knee and toe to rest on the ground. 
  • Bend your back like a crescent moon and take your hands backwards. 
  • Right leg to be in front with toes firmly on the ground.
  • Look up in the sky or close your eyes and focus your energy on the pose.

8. Warrior pose

This graceful yoga pose has multiple benefits. Apart from butt toning, it stretches your legs and ankles, increases your stamina, helps to relieve backache and also energizes our body. Warrior pose is a beginner level Vinyasa Yoga which should be practiced early in the morning empty stomach.

How to perform-

  • Stand sideways, looking forward. 
  • Bring your left leg forward and bend it just a little.
  • Your right leg should be at your back straight. 
  • Hands should be parallel to the ground and straight. 
  • Look forward and focus on your body’s energy.

9. Half-moon pose-

Also known as Ardha Chandrasana, this pose helps to channel the lunar energy into your body. The pose helps to strengthen your thighs and ankles and it also stretches your calf muscles. You will feel your concentration level increasing and your body having a better sense of coordination. The best time to perform this yoga is in the morning empty stomach.

How to perform-

  • Stand with your legs shoulder-width apart.
  • Bend your right side and your left leg up in the air.
  • Your right hand and right leg to balance your body weight.
  • Look upwards. Your left leg should be in line with your whole body.
  • The left hand is up with an open palm.

10. Dance Pose or Natarajasana-

This pose might look a little difficult to perform, but with daily practice and a little warmup, you can easily perform this pose. After completing the pose, it looks like one of the dancing poses of Lord Shiva. It is good to practice this pose early in the morning on an empty stomach, or if you have a habit of performing yoga in the evening, then have a gap of 4-6 hours from your last meal.

A dance pose is best to strengthen and tone your buttocks. It improves your metabolism, helps with weight loss, and also improves your posture.

How to perform-

  • Stand properly on both your legs.
  • Bend a little forward and take your left leg up.
  • Take your hands back and join them.
  • Your left leg should be at the height that it touches your hand.
  • The right leg should be straight, handling all your body weight.
  • Look forward and balance the pose.

11. Chair pose-

It is the traditional yoga version of the Squat pose. Doing a chair pose will put extreme pressure on your hamstrings . The chair pose engages the inner thighs and helps to tone the butt. Do this pose for 5 breaths and you will see it’s one great Yoga for buttocks reduction.

How to perform-

  • Stand on both your legs, maintaining proper balance.
  • Now bend your knees and go down to knee level.
  • Shift your body weight into your heels.
  • Your shoulders should stay aligned with your hips.

So, above are 11 Yoga for buttocks reduction. Yoga is not just for improving our mental health, it also helps to increase our immunity and lose weight. Above Yoga, asanas help to strengthen core muscle, relieve backache, and reduce thigh and waist fat.

When are you starting your Yoga for the toned buttocks?

FAQ On Yoga for buttocks reduction

1. Is yoga enough to tone your butt?

Yes, if you do daily yoga for 60 minutes, then just by doing yoga you can tone your butt.

2. Is doing yoga every day good?

Doing yoga every day is good as it helps to improve your flexibility and also boosts your immune system. A dedicated yoga practice will keep you energetic and refreshed the whole day.

3. For how many minutes should one do Yoga?

Well, if you are just looking to improve your flexibility, then 20 minutes of yoga is good. But if your motive is weight loss, to build strength and improve endurance, then you should do yoga for at least an hour daily.

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I am Arpita Dubey. I have done my MBA in marketing and international business. Later, I always wanted to try something of my own, where I have the flexibility to work and also the work interests me. That is when I started writing Content, I like to research and write content which is helpful for readers and also engages them. A mommy of a daughter, I took up the content writing as my full time job and I am loving it.

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