Flexibility & Glute Exercises: Alternatives to Bikram Yoga

Question
hi i was recommended for Bikram Yoga to help me in my flexibility for my dancing... do you have any other suggestions?
i was also wondering about the gluts... i am flat on the back end and i do not know if that is due to lack of exercise...im too skinny (which i do not think is it).. or if that is just inherent and part of my genes... either way do you have some exercises or things i could do to change that?

Answer
Hi there,
the yoga will be excellent for your flexibility. Another way to improve flexibility is to spend some time stretching after any exercise. Be sure to do a stretch for each muscle group and try different stretches from time to time. Each stretches should be held in a static position for 20-30 seconds. www.exrx.net has an excellent stretching database. I think you have to look in the exercise and muscle directory. You pick an exercise. There will be a list of stretches off to the right side.
Genetics does play a huge role in our shape, but you can make a difference with exercise. Some exercises for the glutes could make a difference for you. Lunges, squats and deadlifts are all excellent (you can also find out info on those from www.exrx.net). Be cautious learning how to perform them properly. Once you are secure in performing them properly don't be afraid to try for heavier weights. Light weights will increase the endurance in your muscles, but won't change the shape. Try using a weight that is heavy enough so you can do 8-12 reps only.
Please feel free to let me know if you have any more questions.
Sarah
www.sarahpersonaltraining.com