Simple Yoga Poses Can Strengthen Core and Glutes, Expert Says
Maintaining a consistent and simple exercise routine is key to long-term results, and two yoga poses – boat pose and bridge pose – are particularly effective for strengthening the core and glutes, according to a yoga instructor.
Nick Higgins, a yoga teacher and co-founder of Hotpod Yoga, emphasizes the importance of consistency. “I like to keep things simple and consistent through the week,” Higgins says. Boat pose, he explains, “fires up the core and really connects breath and focus,” working deep stabilizing muscles and potentially strengthening hips and legs. To perform boat pose, sit on a mat with knees bent, lean back slightly while engaging the core, and lift legs to a 90-degree angle.
For glute strengthening, Higgins recommends bridge pose, which he says “strengthens the whole back body while opening the hips and chest.” This pose involves lying on the back with bent knees, lifting the hips toward the sky while squeezing the glutes and pressing through the heels. Proper form is crucial; knees should remain over the heels, forming a straight line from knees to shoulders. Regular core and glute strengthening can help prevent back pain and improve overall posture, a growing concern with increasingly sedentary lifestyles. For more information on the benefits of yoga, consider exploring resources from the Yoga Journal.
Higgins suggests incorporating these poses a few times a week, either with or without heat, holding each pose for several breaths or for a set time like 30 seconds. He also stresses the importance of breathwork, inhaling and exhaling through the nose to improve core engagement and posture. You can find more yoga poses and routines here.
Experts recommend consulting with a healthcare professional before starting any new exercise routine.
