Advertising
Advertising

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

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

        Advertising

        • 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

              Advertising

              • 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

                    Advertising

                    • 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

                          Advertising

                          • 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

                                More by this author

                                Felix H.

                                Curating inspiring quotes and infographics to help improve people's lives

                                Get To Know Your Personality Type 100+ Motivational Quotes On Dream, Goal And Future 100 Inspirational and Motivational Quotes of All Time! (117) 100 Inspirational and Motivational Quotes of All Time! (116) 100 Inspirational and Motivational Quotes of All Time! (119)

                                Trending in Exercise

                                1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                                Read Next

                                Advertising
                                Advertising
                                Advertising

                                Last Updated on August 10, 2020

                                Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

                                Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit

                                It’s only natural for anyone in such a situation to wonder “Why can’t I lose weight? Why am I struggling to get fit?”

                                You may even want to give up but don’t!

                                I am here to provide you with help in figuring out why you are struggling with getting fit and will some realistic solutions.

                                First, it is important to highlight that being skinny doesn’t automatically make someone healthy or fit. In-fact, that’s far from the truth as a small frame doesn’t guarantee either.

                                However, it is a known fact that there are more health risks associated with obesity. With this in mind, losing 10 to 20 pounds could improve your health condition and overall fitness. For example, excess fat can cause inflammation and you risk causing damage to your joints and tissues. By losing and keeping weight off, you will lessen your chances of having illnesses such as arthritis, inflammation, and damaging your joints.

                                Now that we have discussed the importance of weight loss, let’s move on to the interesting part – 8 possible reasons why you aren’t losing weight.

                                1. Are You Starting Your Day with Breakfast?

                                Here’s the deal about dieting. Breakfast is the most important meal of the day and if you’re not eating the most important meal of the day, you are probably doing yourself a disservice.

                                You may think skipping breakfast will help you shed those pounds. However, by noontime, you will find yourself famished, causing you to eat more during lunch. Studies have shown skipping breakfast is correlated with obesity.[1]

                                Advertising

                                You want to have the first meal of the day within an hour of waking up. Eat something that’s fiber-rich and packed with protein to carry you until lunch. Grab a fruit, a vitamin-rich smoothie or a whole-wheat toast with eggs along with some Greek yogurt.

                                2. Does Your Metabolism Affect Your fitness?

                                How fast you burn calories will depend on your metabolism. If your metabolism is slow, then perhaps it is the reason you’re not losing the weight as quickly as you would like to.

                                There are many factors affecting your metabolism, for example ageing, or how active your lifestyle is. If you’re not as active as you once were, you may experience a decline in your muscle mass. As a result, your metabolism slows down.

                                If you want to speed up your metabolic rate, lift weights and stay away from low-calorie diets.

                                3. Can Genetics Affect Your Fitness?

                                Yes, it is possible you inherited the slow metabolism from your parents or even your grandparents. You can’t control this kind of inheritance.

                                Unfortunately, with a slower metabolism, you will have to work harder than those with a fast metabolism to lose weight.

                                4. Does Gender Reduce Your Chances of Losing Weight?

                                Sounds silly, right? It’s not! This is a great question and the answer is complicated.

                                According to a study, it seems it’s a lot easier for men to lose weight compared to women.[2] On the other hand, when women lose weight, they keep it off longer than men. The big differences are where and how men and women lose weight.

                                Advertising

                                Men lose weight on their abdominal area first. Women, not so much. The stomach and hips are the hardest areas of the body for women to lose weight and to train. Therefore, if you’re a woman who wants to lose weight on her stomach, strap on binding corsets and waist trainers, they really do help.

                                Remember, weight loss is not all corsets, the best way to lose weight alongside wearing shapewear and exercising is to create a calorie deficit.

                                5. Are You Eating Before Going to Bed?

                                Having a snack too close to bedtime is a no-no. If you’re eating before bed, it could be why you are struggling to drop those pounds and get fit. By eating before going to bed, you’re making it difficult to burn fat.

                                A study conducted by researchers at Brigham and Women’s Hospital and Harvard Medical School in the US, and the University of Murcia in Spain concluded that consuming food during the circadian evening plays an important role in body composition.[3]

                                Try eating dinner about two or three hours before you lay down for the evening. Anything less will raise your blood sugar and insulin levels and your temperature.

                                Snacking after dinner will also increase caloric intake depending on your snack of choice. If you must munch on something, choose your snacks wisely.

                                6. Can Stress Affect Your Fitness?

                                Some people get stressed out and they eat, but here’s the kicker. They reach for comfort foods and most of the time, it’s junk food like ice cream and chocolate cake.

                                Instead, if you find yourself stress eating, make a conscious effort to reduce your stress levels by taking an alternative route and instead of stress eating, reduce stress by exercising or meditating.

                                Advertising

                                Stress plays a vital role in our health and fitness, where necessary seek the appropriate medical help.

                                7. What if You Have Trouble Sleeping?

                                Sometimes when you worry or suffer from certain illnesses, you may have trouble falling or staying asleep. This can affect the metabolic rate as well and your energy levels.

                                When you don’t have enough energy, it makes working out less desirable. This could be another reason why you can’t lose weight.

                                Did you know people who don’t get enough rest eat about 300 or more calories a day versus individuals who get enough sleep?

                                For example: After coming home from a hard day at work, no one wants to cook. It is easier to stop by the first fast-food restaurant and eat that 1200 calorie burger combo meal. Maybe even eating that 300 calorie chocolate bar for dessert.

                                If you find yourself eating out often, could this be yet another reason why you struggling to get a good night’s sleep. Take away food generally contains a lot of hidden calories making it harder for your body to burn through the night.

                                8. Could Your Thyroid Be Contributing to Why You Are Not Getting Fit?

                                An under-active thyroid can influence your ability to lose weight. This condition is known as ‘hypothyroidism’, not to confuse with hyperthyroidism (an overactive thyroid). Let me explain.

                                An overactive thyroid affects your ability to gain weight, not lose it.

                                Advertising

                                With hypothyroidism, your body retains water and salt buildup. Because of this, you gain pounds, making it difficult to lose them. This condition, along with other chemicals in the body, affects your energy levels and your metabolism.

                                If you suspect this is the reason why you are struggling to get fit, talk to a medical professional about it. The doctor or nurse practitioner will know exactly what to do.

                                Summing It Up

                                There are many factors that affect whether you gain or lose weight. To give you the best chance of losing weight effectively, you should aim to identify and control these factors.

                                There are a number of benefits to losing weight and getting fit. For example, by dropping a few pounds you will take pressure off your knees and other joints in your lower body. As well as increasing your overall health condition by reducing illnesses such as stress, blood pressure and blood sugar levels.

                                Finally, remember it’s not all about what you eat. Whilst diet is vital in the process of losing weight and getting fit, it is not the only factor to consider when losing weight. You need a well balanced fitness program consists of diet and exercise. Therefore, performing regular exercise such as lifting weights a few times a week and will help meet your goals quicker.

                                Please use these useful tips to help you lose weight, get fit and achieve your dream body.

                                More Weight Loss Tips

                                Featured photo credit: Debby Hudson via unsplash.com

                                Reference

                                Read Next