Healthy & Well

Grow from Fat to Fit: 9 Effective Yoga Exercises for Weight-loss around Hips & Thighs!

“As someone rightly said remaining healthy and fit isn’t a fad or a trend, it is lifestyle.” How I wish some of us especially women could take this piece of advice seriously. While at home a rather sedentary lifestyle sets in. In fact, even those people with desk jobs also tend to gain weight in the lower part of the body. In this article, we try to answer a frequent query, “How to reduce hips and thighs in 15 days?” To be honest no yoga teacher can assure the same because it depends on multiple factors. All one can do is practice the yoga asanas mentioned here regularly with mindful eating. The visible results are sure to come and mind you these will be sustainable ones.

Here are 9 Yoga asanas that are especially helpful to tone the lower body and have inch loss:

Lying Down Poses:

Dwichakrikasana (Air Cycling):

This can either be done by lifting both legs together in cycling motion or like normal one pair after the other in the cycling motion.  It helps in hip flexibility, belly fat reduction and also helps in toning up thighs.

Pada Uttanasana (Single Leg Raise):

This pose helps in stretching hamstring, front areas of thigh and lower back.  This pose is best to be done and also is advisable in moderation for people with lower back pain, hypertension, heart problems and more. One can start with 3 sets of 10 raises each for each leg.

Pada Vritshasana (Leg Circle Pose):

For people who are light on lower body area can do this asana for both legs together. For people with heavy lower body and those with high BP, heart ailments and lower back pain can opt for single leg motion in this asana. Raise one leg upward and move it to make a big circle while resting the rest of the body. Do this movement both clockwise and in the anti-clockwise direction. For each leg, one can start with 3 sets of 10 times. Gradually increase the count. See the video of Yoga guru Baba Ramdev teaching this asana here.

Supta Padangushthasana (Reclining big toe pose):

Lie on the back raise one leg aiming to reach at 90 degrees and now raise the upper body so that the hand can hold the raised feet. Hold it in this position for 5 seconds and then get back to the starting position. This asana helps toughens pelvic, hip and upper thigh areas.

Sitting Poses:

Baddha Konasana (Butterfly Pose):

This is a relaxing asana and works as a good transition asana when shifting from standing to lying yoga poses or vice versa. Sit with an erect spine and fold the knees in front to bring the two feet together. Hold the feet with hands and then start fluttering up & down movement like a butterfly in the thigh area. Start with 50 times and then increase the count. This movement is helpful for inner thigh toning.

Adhomukha Svanasana (Downward-facing Dog Pose):

Start from this kind of 'Child Pose' :  How to reduce hips and thighs in 15 days
Start from this kind of ‘Child Pose’ : How to reduce hips and thighs in 15 days

This is a very effective asana for inch loss in the hip and thigh areas. The asana also strengthens the lower body portion. Start with child pose and then slowly raise the body on fours and stretch out the hips as much as possible. Hold for 5 seconds and then come back to the start pose slowly.

Anjaneyasana (Low lunge):

Low Lunges are extremely beneficial: How to reduce hips and thighs in 15 days
Low Lunges are extremely beneficial: How to reduce hips and thighs in 15 days

Lunges are a great hit when it comes to toning and strengthening thighs & hips. Low lunges are superb for butts and things. It is an all in one asana to strengthen, toning the muscles resulting in fat loss. Refer this video for correct pose here.

Standing Poses:

The Chair Pose: How to reduce hips and thighs in 15 days
The Chair Pose: How to reduce hips and thighs in 15 days

Utkatasana (The Chair Pose):

It is one of the best asanas for reducing fat from thighs and buttock. It is quite similar to squats. For this pose, take the position like when sitting on a chair. Hold for 15 seconds and then exhale the air out.

Padahastasana (Hand under Foot Pose):

This yoga asana helps one to give a good stretch to the lower back, thighs, knees and calf muscles. For coming in this pose stand erect and while stretching out hands upwards inhale. Hold for 2 seconds and then while exhaling bend forward as if to keep your hand below foot. During bending keep the legs and knees straight. One can start with 5-10 times and then increase consequently.

Some other leg related yoga asanas are Natarajasana (Dance Pose), Janu Shirasasana (One-Legged Forward Bend), Ustrasana (Camel Pose), Poorvottanasana (Upward Plank Pose)

Practising these yoga poses regularly will benefit in better toned lower body. For faster visible results say in 15 days or 21 days, make a sequence of these exercises paired with a couple of more asanas for overall body strengthening and practice it twice in a day. It shouldn’t take more than 45minutes to an hour.

Happy Healthy Living!

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