The trainer Peter Seamans, yoga instructor at One Boulder Fitness in Colorado, created this flowing series of poses to keep your behind beautiful. “No machine can work your glutes as well as yoga,” he says. “As you attempt to stabilize in each posture, you activate a wide range of muscle fibers, giving you a deep burn that shapes your backside.”
The plan Do the moves in order, working one side of your body. Hold each pose for five breaths. Repeat the six-step sequence (or add the six bonus moves for a 12-pose sequence), leading with the opposite side. Aim for three sessions a week on nonconsecutive days for results in one month.
Technique tips When the series becomes second nature, pick up the pace (three breaths per move; repeat twice) to elevate your heart rate and increase the calorie burn. And, of course, always concentrate on contracting your caboose.