Tuesday, 14 April 2009

Yoga - 3 Moves to Reshape Your Posterior Fast

Do you want to get a better butt? Do you want to get stronger from feet to fingertips?

Try these three postures. All you need is your yoga mat.

-Hip Bridge. Lie on your back. Your knees bent at 90-degrees and over inline with your heels. Have both hands on the floor relaxed, palms down. Now inhale and lift your hips, driving the heels into the ground and squeezing your glutes at the top. Hold for several calming, deep breaths and lower slowly. You can make it harder by holding a pair of dumbbells or weights on top of your pelvis as you press them towards the sky.

-Star Five-Point. With your feet wide apart, arms to the sides outstretched, wrist in line over your ankles, Your body forms a star shape as your head as the top point. Now, turn toes out and tilt your pelvis up. Squeeze those glutes and make sure you tuck your tailbone under. Squat down (plie-style) with knees overextending your toes. While Plie, sweep your arms inward toward the chest and exhale. Palms facing each other. Breath in as you return to the starting position.

-Warrior Two. If you've done a lunges, you know how you it can make your legs feel like they're burning. Well, this one I feel is tougher. Do this one 3-4 times per side. With feet wide with, turn your left foot pointing at a 45-degree angle. As you press the outer edge of your right foot, lift both arms straight about shoulder height. Bend your left knee until your thigh is parallel with the ground with knee tracking over the toes (not passing it). Keep the tummy tight, look over your left side over your hand. Keep the shoulders relaxed. You'll hold for about 12-15 seconds. Straighten left leg and repeat to the other leg.

Do these moves and you'll better from the back in no time.

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