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

                                Published on May 25, 2020

                                10 Best Gym Equipments You Need in 2020

                                10 Best Gym Equipments You Need in 2020

                                Gone are those days when a healthy lifestyle and a perfect figure could be achieved only by starving oneself. In these modern times, we have a more proactive and a healthier alternative to the “dying and dieting” perspective. Today, it’s better to start investing in the best gym equipment for your home.

                                Initially, working out and physical training was an activity limited only to the four walls of a gym. However, now the concept of “home gym” is being adopted by a lot of people. At-home exercise equipment provides us with a more convenient and personalized space for working out in the company of various home gym machines.

                                The following article will guide you on how to design your very own perfect, compact home gym by highlighting some of the very best gym equipment in 2020 to invest in.

                                Things to Consider When Buying Equipment

                                There are a lot of factors to consider before you jump into buying everything you need for your home gym. Below, you’ll find some of the things you need to think about.

                                Space

                                Deciding on the best gym equipment is not an easy task. According to several home gym reviews, the most crucial step in designing at home gym is choosing a space that is appropriate and that will allow you to practice your daily regime with ease.

                                Having a clear idea about the space will help you choose the type of home workout equipment you can have. Home exercise equipment like free weights requires a maximum of 50 square feet of space, 30 square feet space is needed for treadmills, and the famous multi-gym station must-have 50-200 square feet.

                                Goals

                                Having clarity about what you want to achieve through your home gym equipment is essential. Some people are looking for a regimen that focuses more on weightlifting, while others prefer to practice more cardio exercises in the convenience of their home. Identifying your needs and following up on that will keep you motivated and allow you to make the most of your equipment. 

                                Features

                                Now that you have a few home gym ideas, you can easily decide which features will make any at-home gym equipment the best and most suitable for your space. The wide range of exercise machines available can be categorized into three types:

                                Bodyweight Resistant Regimen and Equipment

                                Bodyweight resistance is the most simple and effective exercise regimen. These exercises are designed to make use of our own weight as resistance, and it leads to producing more muscle strength.

                                Ankle weights, resistance bands, and tubing are some of the famous bodyweight resistant equipment for home gyms. They are characterized as compact and affordable.

                                Weight Lifting Regimen and Equipment

                                Weight training is known to enhance the shape of your body by giving it a more sculpted look as it helps in developing leaner muscles. Stack and plate-loaded machines are ideal for weight training as they are safe and easy to use. Additionally, cable and pulley machines are considered to be most effective for weight training and are famous for their versatility.

                                Cardio Regimen and Equipment

                                Cardio exercises are extremely beneficial to our overall health and improve the functioning of our lungs, heart, and circulatory system. Treadmills, stationary bicycles, rowing machines, and elliptical trainers are some of the must-have home gym equipment that is perfect if you want to have intensive cardio workout sessions at home.

                                Affordability

                                Cardio and weight training equipment are pricey and expensive as they are designed to be multipurpose and include a wide range of features. Body resistance equipment, like dumbbells, kettlebells, a jump rope, or a stability ball, is budget-friendly if you’re not looking to spend a lot of money. 

                                Versatility

                                Adding kettlebells, dumbbells, resistant bands, and weight vests that have proven themselves to be modern, multipurpose, and versatile home gym essentials to your home gym is a good idea. Combined with the best gym equipment, these tools will slowly work miracles on your body.

                                10 Best Home Gym Equipments You Need

                                Any of the equipment below would be a great addition to a home gym. Identify your workout goals, the space available to you, and how much you’re willing to spend. Then, take a look at the choices below to identify what will work best for you.

                                Advertising

                                Editors’ Top Picks

                                1. Bowflex Home Gym Series

                                  The quest for the best gym equipment is not an easy one, but luckily we have an answer for you. The Bowflex Home Gym Series is the most reliable equipment to have in order to practice extensive weight training.

                                  It has a power rod of 210 lb. resistance and can be increased to 310-410 lbs. This compact home gym equipment allows you to perform 60 exercises to energize your entire body. For your safety, the handgrips are designed to be strong and give you more control during extraneous workouts.

                                  Pros:

                                  • Compact and space-saving
                                  • Power resistance can be increased up to 410 pounds

                                  Cons:

                                  • The rowing function has no support

                                  Check out this equipment here! 

                                  2. Marcy Smith Cage Workout Machine

                                    The famous Marcy Smith exercise equipment for a home gym will satisfy you with instant results through its ultra-modern features. The multi-functional arm press feature lets you do exercises that will enhance the strength of your biceps and triceps.

                                    For long-lasting use and improved performance, the aircraft cable of this device has a strength of 2000 lbs. The heavy-duty steel frame comes with 6 weight plate pegs that allow you to store the weights on the machine and give you easy access. This single, all in one device will cater to all of your workout needs.

                                    Pros:

                                    • Can be used to perform a wide range of exercises
                                    • Strengthens different muscle groups

                                    Cons:

                                    • Assembling the cable system is a bit complex

                                    Check out this equipment here! 

                                    Best Value of All

                                    3. Weider Ultimate Body Works

                                      For those who are looking for a budget-friendly home gym equipment, Weider Ultimate Body Works is famous for its ability to enhance your body strength and shape within a short period of time without breaking the bank.

                                      You can work on building strength in your chest and shoulder area by easily doing bench pressing through its high pulley system. Additionally, you can focus on developing your core area and abs by performing v-crunches. The high pulley system of this cheap home gym will also work well in toning your back.

                                      Advertising

                                      Pros:

                                      • Compact, affordable, and space-saving
                                      • Comes with a 90-day parts and labor warranty

                                      Cons:

                                      • The seat doesn’t slide up and down

                                      Check out this equipment here! 

                                      4. TRX All In One Home Gym Bundle

                                        If you want to start a body resistant regimen and are looking for the perfect small home gym equipment, then the TRX All In One Home Gym Bundle can solve your problem. As the name indicates, it includes all the necessary items needed for a smooth body resistant regimen.

                                        You will get a suspension trainer, indoor/outdoor anchor, 4 various exercise bands, and more, all in one package. For those who don’t have much space but still want a great workout, this is the equipment for you.

                                        Pros:

                                        • Portable gym you can take anywhere
                                        • Multipurpose and ideal for limited spaces

                                        Cons:

                                        • No DVD or exercise guide book included

                                        Check out this equipment here!

                                        5. BodyBoss Home Gym Workout Equipment

                                          The BodyBoss Home Gym Workout Equipment is designed to be extremely convenient. This portable and highly compact home gym equipment has all the features that you would find in a high-class gym. You can practice exercises that will improve and further develop both your lower body and upper body. Moreover, it can also be used to perform cardio exercises for a fast fat burn.

                                          Pros:

                                          • Lightweight and compact
                                          • Can be used to perform 300+ exercises

                                          Cons:

                                          • No instructions are included on how to do the exercises

                                          Check out this equipment here! 

                                          6. Fitness Reality 810XLT Super Max Power

                                          Advertising

                                            Another essential home gym equipment, the Fitness Reality 810XLT Super Max Power has a high and low row pulley system which helps in forming stronger muscles in the upper and lower back. The strong leg hold-down is adjustable and can be managed easily according to one’s needs. The lower rear crossbar has extra space, which can be used for placing benches and footrest. It can support 265 weight plate capacity and includes one 39” lat bar.

                                            Pros:

                                            • It has a strong frame
                                            • The pulley system is effective for upper and lower back

                                            Cons:

                                            • Assemby takes a bit long

                                            Check out this equipment here! 

                                            7. ICON Fitness Gold’s Gym XRS

                                              Space-saving, easy to use, and dependable are the qualities that make ICON Fitness Gold’s Gym XRS stand out. The high pulley is designed to enhance lats while the low pulley will tone your leg muscles. The multi-grip bar will give you more control and stability while exercising. Additionally, you will get a free exercise chart designed by a professional trainer.

                                              Pros:

                                              • Easy to assemble with detailed instructions
                                              • Helpful workout chart

                                              Cons:

                                              • It doesn’t come with weights

                                              Check out this equipment here! 

                                              8. Total Gym 1400 Deluxe Home Fitness Exercise

                                                The Total Gym 1400 Deluxe Home Fitness Exercise equipment will cater to your workout needs in a matter of 10-20 minutes by strengthening and toning all your major muscle groups simultaneously. You can perform 60 and more exercises according to the cardio and weight training regimen using this equipment.

                                                Pros:

                                                • Attachments included give you options to exercise at home
                                                • Rocks steady and glides smoothly

                                                Cons:

                                                • Top-mounted flip chart is hard to read

                                                Check out this equipment here! 

                                                9. OYO Personal Gym – Full Body Portable Gym Equipment

                                                Advertising

                                                  This total home gym is constructed in such a way that it will give you instant positive results. The SpiraFlex will allow you to do intensive workouts for fat loss. Moreover, like any weight training device that builds up muscles and increases core strength, OYO Personal Gym will give you these same benefits.

                                                  Pros:

                                                  • Perfect for both men and women
                                                  • Ideal for people who are recovering from an injury

                                                  Cons:

                                                  • Resistance cannot be increased

                                                  Check out this equipment here! 

                                                  10. Fusion Motion Portable Gym

                                                    The Fusion Motion Portable Gym is perfect for an effective body resistance regimen. Manufactured with steel bars, it can handle heavy weights and extensive workouts for long durations. The detailed instruction booklet will assist you in performing more than 200 exercises to get the most out of it.

                                                    Pros:

                                                    • The ab roller and door anchor are good additions
                                                    • Comes with a guide of exercises and set workouts

                                                    Cons:

                                                    • The rollers have a little friction

                                                    Check out this equipment here!

                                                    Some Common Questions

                                                    When creating their home gyms, many people run into questions. Here are some of the more frequently asked questions to help you overcome challenges in the early days of working with your home gym.

                                                    Where Should I Set up a Home Gym?

                                                    Setting up an effective at home gym is generally an easy process. First, choose a room that you feel is spacious enough. Basements are ideal as they are usually soundproof. Then, add a couple of touches to your selected room through good lighting and a ventilation system.

                                                    What Are the Benefits of a Home Gym?

                                                    To begin with, a home gym is comfortable to use as it is in a safe, comfortable space, and you can access it any time. Additionally, it is a one -time investment and saves you from the monthly cost of gyms.

                                                    How Often Should I Work out?

                                                    For beginners, working out two or three times per week is a good start. For people who are used to extensive workouts, going to four to five times per week is ideal.

                                                    Is Gym Equipment Safe?

                                                    Home gym equipment is designed keeping in mind the standards that will ensure your safety. However, it is recommended to read and learn about the equipment before use so that you can proceed with caution and care. It is also important to read instructions carefully before setting everything up.

                                                    Final Thoughts

                                                    Creating a safe workout space at home is a great idea if you want to stay consistent with a healthy lifestyle. Hopefully, with the best home gym equipment in 2020 we recommended, you will be able to turn your home into a perfect workout area according to your needs.

                                                    More Tips on Creating Your Home Gym

                                                    Featured photo credit: ŞULE MAKAROĞLU via unsplash.com

                                                    Read Next