Raise your hand if you love a good abs & booty yoga flow! Have no fear, yogi friends, I’ve got you! This step-by-step tutorial was inspired by my love for playing around with different postures and spicing things up in my personal practice. So, I turned on my camera, got on my mat and started to move my body. And, these poses organically started to flow.
While yoga is an amazing work-in that helps to cultivate your mind, internal body and spirit, it can also be an amazing workout that makes your physical body look and feel great! That’s where these seven yoga-based movements that target the abs & booty come into play! The best part? You can do them anywhere!
Here are 7 mini yoga flows for your abs & booty.
Downward-Facing Dog is one of my favorite yoga poses to rest in but also to create mini yoga sequences from. So many of the core exercises that are a part of this tutorial begin in Down-Dog. I also include bridge pose to activate the glutes and abs.
There is also not a one-size fits all approach to these yoga poses. You can modify the number of reps as well as how you do them to suit your ability and comfort level. The goal is for you to feel strong and empowered.
Let’s get started!
1. Downward-Facing Dog to Upward-Facing Dog
Begin in Downward-Facing Dog lower hips about 1-2 inches above the earth. Bring your elbows close to your rib cage and slowly roll your shoulders back and lift your chest. Tilt your head back and gaze up. Lift your tailbone up and press the heels of your feet toward the earth to shift your body back into Down-Dog.
2. Downward-Facing Dog to High Plank
Begin in Downward-Facing Dog lower hips, creating a straight line from the crown of your head to the soles of your feet for high plank. Your body should be parallel with the earth. Press through all four corners of your hands while pressing the earth away from you. Lift your tailbone up, and press the heels of your feet toward the earth to shift your body back into Down-Dog.
3. Down-Dog w/ Alternating Leg Lifts
Begin in Downward-Facing Dog. Lift the right leg, flexing the foot and lifting the heel toward the sky, coming into 3-Legged Dog. Pause for 1-2 seconds. Keep hips squared and parallel to the earth. Lower the leg back into Down-Dog and repeat on the opposite leg.
4. Downward-Facing Dog Leg Taps
Begin in Downward-Facing Dog. Lift the right hand (keeping the left hand planted) and tap the left leg. Keep hips squared and parallel to the earth. Alternate sides, taking the opposite hand to the opposite leg. Lift your tailbone up and press the heels of your feet toward the earth to shift your body back into Down-Dog.
5. Reclined Bound Angle Sit-Ups
Start by lying on your back with soles of your feet resting on the earth, knees together and knees pointing up. Feet are parallel. Open the knees wide, resting the small of your back on the mat, and touch the soles of the feet together. On an inhale, reach your arms up so your arms are framing your head with fingertips extended. Exhale, keeping arms extended as you lift the torso coming into a full sit up reaching hands to your feet. Lower onto your back and repeat.
6. Bridge Hip Lifts
Start by lying on your back with soles of your feet hips-width apart and resting on the earth. Your knees should be pointing up. Feet are parallel. Rest your arms by your sides with palms facing down. Press the soles of your feet into the earth to lift your hips. Press your armpits toward the earth creating space across your chest and press through your palms to help lift your body. Keep a neutral neck. Lower hips back toward the earth to the starting position. Repeat.
7. Bridge Hip Lifts With the Soles of Feet Together
Start by lying on your back with soles of your feet hips-width apart and resting on the earth. Your knees should be pointing up. Press the soles of your feet together, allowing your knees to slightly open. The outer edge of your feet should be resting on the earth. Press through the outer edge of your feet and your armpits toward the earth creating space across your chest and press through your palms to help lift your hips. Keep a neutral neck. Lower hips back toward the earth to the starting position. Repeat.
🧘🏾♀️Do 10-12 reps of each pose 3xs to stretch and strengthen the abs & booty!
These yoga poses are just my recommendations of some fun ways to mix up your yoga flows to help you target the abs and glutes. I’m all about encouraging self-care and a huge part of self-care is listening to your body, so if needed, you can skip or modify poses as you see fit. The goal is for you to feel good during this time of mindful movement, not for you to be uncomfortable and in pain.
Check out more free video tutorials like this abs & booty flow on my IGTV channel!
Be sure to follow me on Instagram and let me know if you try these yoga flows and how you felt after!
What are your go-to yoga poses and flows to engage your abs & glutes?
xo,
