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These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

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These 14 Yoga Poses Can Help You Gain Lean And Firm Thighs

Wide-Squat

    1. Wide Squat

    • Stand with your feet slightly wider than your hips. Bend your knees and lower your hips toward the ground.
    • Bring your palms together at your heart centre, and firmly press your elbows against the inside of your knees, helping to open the hips even further.
    • Shift weight into the heels, lengthening the crown of the head up toward the ceiling, holding for five deep breaths.

    Extended-Wide-Squat

      2. Extended Wide Squat

      • Release your hands to the floor, walk them away from you as you press your belly toward the floor.
      • Relax your head, staying here for five breaths.

      Half-Bound-Wide-Squat

        3. Half Bound Wide Squat

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        • Walk your hands back to the feet, and lower your right shoulder in front of your right knee. Wrap your armpit around the knee as you reach your right forearm around your lower back with your palm facing away.
        • Reach your left arm toward the ceiling, bend your elbow, and bring the back of your left hand to your lower back.
        • Touch your fingers together if you can, hold your left wrist with your right hand, with the left palm facing behind you.
        • Hold for five deep breaths, looking over the left shoulder.

        Balancing-Bound-Wide-Squat

          4. Balancing Bound Wide Squat

          • Bring your gaze forward, and rock your weight from side to side to gain enough momentum to rise up while holding your knee in the bound position. Rock right, left, right, and as you rock left, push into the left foot to straighten the leg and rise to stand. If you lose hold of your right leg, wrap your right arm around it again once you feel stable. If this is too difficult, just clasp both hands around your right knee.
          • Look over the left shoulder for five breaths.

          Flamingo

            5. Flamingo

            • With your arms holding the bind around your right knee, slowly hinge at the hips, folding forward as far as you can. If this is too difficult, release your hands to the floor, keeping the knee bent.
            • Hold still, breathing for five breaths.

            Extended-Hand-Big-Toe

              6. Extended Hand to Big Toe

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              • Pressing into the left foot, rise up with your bent right knee, and release your arms. Hold the right big toe with the first two fingers and thumb of your right hand, and bring the left hand to your left hip.
              • With the left leg straight and the torso stacked over the pelvis, straighten the right leg out in front of you as much as you can.
              • Enjoy this stretch for five breaths.

              Dancer

                7. Dancer

                • Bend the right knee, swing it behind and kick it away as you lean the torso forward, holding onto the arch of your right foot.
                • Draw the belly toward the spine, staying here for five deep breaths.

                Eagle

                  8. Eagle

                  • Release hold of your foot, lift the torso as you swing your right knee forward. Wrap it around your left thigh, and tuck the right toes around your lower left leg.
                  • Cross the left elbow over the right then bring your palms together.
                  • Hold like this for five breaths, lifting the elbows as high as you can, look at the hands.

                  Crouching-Eagle

                    9. Crouching Eagle

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                    • Keeping the legs and arms crossed, bend the knees to squat down and lower the torso, resting your right elbow on your right knee.
                    • Hold for five breaths.

                    Eagle-Warrior-3

                      10. Eagle Warrior 3

                      • Keeping the elbows crossed, uncross the knees, and kick your right leg behind you, bringing the torso parallel with the floor.
                      • Actively extend the arms away from you, and engage the abs for five breaths.

                      Bent-Standing-Split

                        11. Bent Standing Split

                        • Bend the right knee and fold forward. Lower the right hand to the floor and hold the right toes with your left hand.
                        • Pull the knee as high as you can to intensify the quad stretch, holding for five breaths.

                        Lunge

                          12. Lunge

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                          • Kick the right foot behind you, bending the left knee, and releasing the hands to the floor.
                          • Hold this lunge position for five breaths.

                          Burning-Lunge

                            13. Burning Lunge

                            • Lower your torso, and reach your left arm underneath your bent left knee. Interlace both hands in front of your left ankle. Keep all the weight in your legs, resist the urge to lean into your hands. If this is too hard for your thigh muscle to hold (it’s an intense move!), then rest one or both hands on the floor.
                            • Breathe deeply in this low lunge for five breaths.

                            Kneeling-Quad-Stretch

                              14. Kneeling Quad Stretch

                              • Lower the back knee to the floor.
                              • Pull the foot in toward your right hip, holding the top of the foot with your right hand.
                              • Rest your left forearm on your left thigh, staying here for five breaths.
                              • Release the back leg, and step your right foot forward to meet the left, coming into a Wide Squat. Now repeat this sequence on the left side.

                              yoga1
                                Reference: popsugar.com

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                                Last Updated on September 8, 2021

                                10 Fitness Excuses You Need to Stop Making Now

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                                10 Fitness Excuses You Need to Stop Making Now

                                “You can have results or excuses. Not both.” – Anonymous

                                Human beings tend to only ever do as much as they absolutely need to.

                                Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

                                And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

                                Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

                                In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

                                Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

                                Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

                                1. I don’t have enough time.

                                This is probably the most common fitness excuse of them all.

                                First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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                                Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

                                A 30 minute workout takes up 2% of your day.

                                Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

                                2. I’m way too tired to workout.

                                Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

                                If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

                                You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

                                If you’re too tired to workout, change your sleeping habits, not your workout habits.

                                3. But exercise is so boring!

                                You don’t want to exercise because it’s boring?

                                So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

                                The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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                                If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

                                4. I have no motivation to workout.

                                If you think you need motivation to train you’re already half beat.

                                What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

                                That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

                                The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

                                Are you motivated enough to train for two minutes? That’s all you need.

                                5. I have kids to look after.

                                One day your kids might have someone to look after too: you.

                                Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

                                If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

                                You kids should be your biggest reason to exercise, not your biggest excuse.

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                                6. I don’t have anyone to train with.

                                What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

                                Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

                                By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

                                7. I don’t feel very well.

                                After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

                                At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

                                If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

                                8. The gym is too expensive or far.

                                If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

                                The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

                                There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

                                If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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                                9. I don’t know how to train properly.

                                If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

                                However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

                                People love giving out tips. You might even get a training partner out of it.

                                10. I feel intimidated by the fit people there.

                                This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

                                The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

                                Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

                                Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

                                Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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