Get rock-hard glutes in no time with this rear-geared series of yoga moves.
Step 1: Extend your arm and leg Get on all fours with your knees under your hips, your hands under your shoulders, and your back flat. Extend your right arm forward and your left leg straight back with your foot flexed. Hold for five breaths and repeat on the other side.
TIP: When you can no longer maintain the integrity of a pose or breathing becomes labored, it's time to come out.
Step 2: Transition to downward-facing dog Transition to the three-legged downward-facing dog. From all fours, lift your hips, straighten your legs, and keep your feet flat on the ground. Press into your hands on the floor with your arms straight in front of you. Lift your left leg in the air with a flexed foot and hold for five breaths -- then repeat this with the right leg.
Step 3: Flow to wheel Flow from the down dog to the one-handed wheel. Swing the right leg behind your body and pivot on the left foot. Rotate your torso and face your chest toward the ceiling with your right arm raised. Your feet should be flat on the floor, hip-width apart, knees bent, and hips lifted. Hold for five breaths and repeat on the other side.
Step 4: Move into side plank Move into the twisted side plank. Move your feet in toward you with your knees bent at a 90-degree angle and feet flat. Reach your right arm to the ceiling and gaze toward the right hand. Hold for five breaths and repeat with the left arm.
TIP: Keep your abdominal muscles engaged in all these positions.
Step 5: Transition into lunge Transition into a lunge. Rotate your torso to the right into a push-up position. Step the right foot forward into a deep lunge with the knee directly over the ankle. Interlace your hands behind your back. Hold for five breaths. Step the right foot in even with the left and lunge out with the left leg and hold.
Step 6: Go into a twist Go into the twisted lunge. Place your hands in front of your chest with your palms pressed together. Twist your torso to the left and place your right elbow outside of the left knee keeping your shoulders square. Hold for five breaths. Bring your legs together, lunge with the right leg, and repeat on the other side.
Step 7: Finish with Child's Pose Move from the twisted lunge to Child's Pose. Get back into the push-up position, lowering your knees to the ground. Push back with your arms straight in front of you resting your forehead on the ground. Try these regularly for two weeks, and then check out your firm rear in the mirror.
FACT: A 2010 survey found that 7.5 percent of U.S. adults had tried yoga at least once.