Better-Butt Challenge: Your Glutes Are Going to Love These 5 Stretches

Updated on 10/25/2015 at 3:50 AM

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you'll have a tighter, stronger backside. Welcome to Day 21!

You deserve major congrats — you've made through to the end of our 21-Day Better-Butt Challenge! To celebrate, we're giving you (and your backside) some much-needed attention. These five stretches only require a few minutes of your time. So grab your mat, give your glutes some love, and take time to celebrate your new shapelier, perkier butt.

Seated Spinal Twist

Begin seated on your mat with your legs extended straight out in front of you.
Bend your right knee and place your right heel as close to your left sit bone as you can.
Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes.
Hold for 30 seconds, then release and straighten your legs again. Repeat on the left side.

Lower Back Stretch

Begin laying on your mat with your feet together, in a neutral position.
Tuck your right leg in close to your chest, holding below your knee with both hands. Gently pull your leg in until you feel a stretch in your lower back, glutes, and hamstrings.
Hold for 30 seconds, then switch and repeat with your left leg.

Seated Leg Cradle

Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg and hook your calf over your left arm. Grab onto your feet with your hands for support.
Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
Hold for 30 seconds, then switch legs.

Supine Cow Stretch

On your mat, lie on your back and cross your right knee over your left knee. Hug both knees toward your chest, making sure you keep a neutral back and neck.
If you don't feel a stretch, then work your hands down your legs, aiming for your ankles. Make sure you keep your head down.
Hold here for 30 seconds to one minute, then uncross and repeat with your left knee over your right.

Modified Pigeon

Kneel on your mat, then bring your right leg behind you. Lean your torso forward, placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
Bend your elbows to deepen your stretch.
Hold for one minute, then switch legs.
For a deeper stretch, try the full version of yoga's Pigeon.