Join us for a quick yet effective workout designed to sculpt and tone your glutes, perfect for anyone looking to achieve a Yoga Bum. This 15-minute routine will energize you and leave your backside feeling fantastic! This article is inspired by “ Zoe Cottons‘ YouTube video Zoe is a seasoned expert in using yoga to support weight loss, reduce stress, ease pain, and manage anxiety. Now, while this is a great routine to start working your glutes, you need progression to see the results you’re looking for. That’s where the YogaBURN Booty Challenge comes in! This incredibly effective program is designed to help you LIFT, TONE, SHAPE, TIGHTEN, and BUILD your bum—right from the comfort of your own home and without any equipment!

Table of Contents

• • Introduction to the Routine

• • Pretzel Exercise: Twisting for Tone

Introduction to the Routine

This 10-minute booty pump routine is designed to specifically target the glute muscles, giving you that sought-after Yoga Bum. Each exercise is carefully selected to warm up, activate, and sculpt your glutes, enhancing both strength and tone.

As you progress through the routine, maintain a focus on form and engagement. This will not only maximise your results but will also ensure a safe workout experience.

Getting Started: The Bird Dog

We begin on all fours with the Bird Dog exercise. This foundational move is excellent for warming up the core and glutes.

To perform the Bird Dog:

1. 1. Start on your hands and knees, ensuring your hands are under your shoulders and knees under your hips.

1. 1. Extend your right arm forward and your left leg back, keeping your body straight.

1. 1. Return to the starting position and switch sides.

Focus on driving through your heel as you extend your leg, activating your glutes. This movement is essential for preparing your muscles for the more intense exercises to follow.

Monster Walks: Warming Up Your Glutes

Next, we transition into Monster Walks. This exercise is perfect for warming up the glutes and engaging the hip stabilisers.

To perform Monster Walks:

1. 1. Bend your knees slightly and lower into a squat position.

1. 1. Take four big steps forward to the right, followed by four steps back to the left.

1. 1. Repeat this for a total of two sets.

Keep your knees open wide as you walk, which helps to activate the outer glutes. This movement not only helps warm up your glutes but also improves hip mobility.

Pump Phase: The Rainbow Exercise

Now we enter the pump phase with the Rainbow exercise. This move targets the glutes while also engaging your core.

To perform the Rainbow exercise:

1. 1. Come back to all fours, with hands under shoulders and knees under hips.

1. 1. Kick back your right leg, crossing it behind your left, then lift it out to the side.

1. 1. Alternate between crossing and lifting, ensuring you maintain a strong core.

By focusing on the glutes during this exercise, you’ll feel a deep burn that is essential for sculpting your Yoga Bum.

Reverse Frog Hypers: Targeting the Glutes

Next, we’ll perform Reverse Frog Hypers, a fantastic move for targeting the glutes while also providing a nice stretch.

To perform Reverse Frog Hypers:

1. 1. Lie on your stomach with your pubic bone resting on a mat or pillow.

1. 1. Bring the soles of your feet together and let your knees fall open wide.

1. 1. Lift and lower your legs, keeping your heels together and focusing on squeezing your glutes.

This exercise not only targets the glutes but also helps improve flexibility in the hips. Remember to breathe and maintain control throughout the movement.

Pretzel Exercise: Twisting for Tone

The Pretzel exercise is a fantastic way to engage your glutes while also incorporating a twist to enhance flexibility. This movement targets the outer glutes and helps sculpt your Yoga Bum.

To perform the Pretzel exercise:

1. 1. Start seated with your left leg in front, bending your right knee back.

1. 1. Ensure your toes are pointing back, keeping your spine tall.

1. 1. Begin twisting your torso towards your front leg, then release back to the centre.

Focus on squeezing your glutes with each twist. This not only tones the targeted muscles but also improves your range of motion. Aim for ten repetitions before switching sides.

Windshield Wipes: Stretching and Relaxing

After the Pretzel, transition to Windshield Wipes for a gentle stretch and relaxation. This exercise helps to release tension in the hips while still engaging the glutes.

To perform Windshield Wipes:

1. 1. Lie on your back with your knees bent and feet flat on the floor.

1. 1. Keep your feet wide apart, then lower your knees to one side, feeling the stretch in your hips.

1. 1. Return to the centre and repeat on the other side.

Perform this for a total of forty full repetitions. This movement is excellent for maintaining flexibility and preventing tightness after your glute workout.

Final Booty Squeeze: Finishing Strong

As we reach the finale of our routine, the Final Booty Squeeze is designed to maximise glute activation and finish strong. This exercise focuses solely on the glutes, ensuring that you end your workout with a powerful finish.In case you are a beginner looking for yoga practices to ease into yoga, this session of just 10 mins is perfect for you. Exclusively created for starters, this soft flow guides you through primal postures that are designed to build your strength, flexibility, and balance.

To perform the Final Booty Squeeze:

1. 1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

1. 1. Lift your hips towards the ceiling, squeezing your glutes at the top.

1. 1. Hold for a moment before lowering back down.

Repeat this movement for a total of fifteen repetitions, ensuring that you maintain a strong squeeze at the top of each lift. This exercise is all about that final push to achieve the perfect Yoga Bum.

Cool Down and Reflection

After completing the routine, it’s essential to cool down and reflect on your practice. A proper cool down helps to reduce muscle soreness and promotes recovery.

Consider incorporating gentle stretching, focusing on the glutes, hips, and lower back. This will help release any tension built up during the workout.

Take a moment to reflect on how your body feels. Acknowledge the effort you put in and the strength you’ve built. Remember, consistency is key to achieving your Yoga Bum!

Frequently Asked Questions

• • How often should I perform this routine? Aim for two to three times a week for optimal results.

• • Can beginners do these exercises? Yes, modifications can be made to suit all fitness levels. Focus on form and gradually increase intensity.

• • What if I feel discomfort during the exercises? Listen to your body. If you experience pain, stop the exercise and consult a fitness professional.

• • What additional exercises can complement this routine? Consider exploring strength-building yoga or yoga for weight loss for a more comprehensive workout.