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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(31) Comments

  1. […] You might also like to read: 9 Effective Yoga Exercises for Weight-loss around Hips & Thighs! […]

  2. I have recently started yoga sessions at home, however its not for reducing weight but i am sure these asanas will be helpful for many readers in their fitness journey

  3. Dr. Surbhi Prapanna says:

    I do practice most of these yoga poses in my exercise routine. i agree all these give awesome results, if we do it daily with mindful eating. learn the proper way and then practice it with consistency is key to get great results with yoga. impressive write up dear.

    1. Haimanti says:

      Thanks for jotting down the asanas in a single place… Have been thinking of starting yoga for the longest time now! It’s high time I make it part of my lifestyle!

      1. Same is with everyone of us.. we think of starting but are not able to keep at it.Hope you start your yoga journey soon.

  4. Fitness is most definitely a lifestyle and not a fad. It requires consistency – much like blogging 😀

    1. Seriously..

  5. After doing lot of cooking and eating now I have started my weight loss journey. Doing most of the poses suggested by you.

    1. Great dear…

  6. Yes all these are effective . Great for flexibility and strength.

  7. Ashvini Naik says:

    I do a lot of these poses & I concur with how, if done properly, Yoga can contribute to fat loss too.

    1. Thanks for the support.

  8. Sushmita Malakar says:

    I am really enthusiastic about yoga! These are some really effective and beautiful postures! Whenever I am stressed, I meet myself in the down dog – it’s so relaxing 😀

    1. I feel each posture of Yoga has some benefits and some side-benefits.. all in all it is too good.

  9. preety85 says:

    That’s a great post Judy!! My yoga instructor taught me all the poses and I am doing them every day. These are really very effective. Thanks for sharing.

    1. Superb Preety.. even I try to do it regularly.

  10. Hi Judy! This is exactly what I needed. Thank you so much for this article.

    1. We are sailing in the same boat.. I also have these.

  11. Yoga has helped me a lot and that keeps me fit and energized. Those are some very helpful poses mentioned by you.

  12. All these yoga poses are very beneficial and are very similar to pilates. I try to practice them on a regular basis.

    1. same here..

  13. These yoga poses are very effective. Being a fitness freak myself, I mostly do this poses while I do my cool down and stretches after a heavy stregth training or HIIT workout.

    1. wow good to know that.

  14. My fat journey is all thanks to yoga too. Need to exercise to get best results and stay happy.

  15. I am a big fan of yoga but I have not been able to practice regularly due to pandemic. Thanks for the informative post!

  16. I have recently started doing yoga and I already feel the difference. I will definitely try to include these asanas as well. Thank you for sharing.

  17. Very useful post, I am a living example of how Yoga can affect one’s life and health hugely. Thank you for writing this wonderful post!

    1. Great to know that.. even I am trying to be regular.

  18. I do practice 3 of these poses almost on a daily basis. Nice to know about 6 more poses! Cheers.

  19. Haimanti says:

    I am not very particular about yoga practice, though I know I need to be… These are some great yoga postures… I am familiar with a few of them…

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