Bridge pose for the Glutes


 The Gluteus muscles or to simply put it the buttocks are quite tough to go. There is one particular exercise which can be done any time at home or while simply lying down in front of the TV called the Bridge Pose which is a yogic posture and highly beneficial for strengthening the glute muscles and also help in reducing them.

How to Do It: Lie on your back with your knees bent at a 90-degree angle, feet parallel on the floor and hip-distance apart. Once you have settled in, press your feet evenly into the mat and lift your spine off of the floor, pressing your hips up. Scoop your tailbone under, and if you like, wriggle up onto the shoulders, interlacing the fingers and clasping the hands underneath you. Slowly lower down, one vertebra at a time.

For those who cannot hold the pose, can use a block, which supports you and eases weight from the shoulders. It will be helpful in holding this position for five deep breaths. If that's easy for you to maintain, try raising your right leg for five breaths and repeating on your left leg.