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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

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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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                                Published on May 3, 2019

                                8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                                8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

                                Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

                                How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

                                If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

                                If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

                                How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                                To have a game-plan and know exactly what is going on inside your body.

                                Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

                                The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                                If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                                I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                                Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

                                1. MyFitnessPal

                                  When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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                                  MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                                  Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

                                  Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

                                  While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                                  If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

                                  Get MyFitness Pal here!

                                  2. Fitbit

                                    I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                                    While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                                    Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                                    This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                                    Get Fitbit here!

                                    3. MapMyRun

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                                      This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                                      If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                                      Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                                      MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                                      Get MapMyRun here!

                                      4. Zombies, Run!

                                        Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                                        ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                                        This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                                        And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                                        Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                                        Get ZombiesRun here!

                                        5. Prepear

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                                          Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                                          Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                                          With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                          Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                                          Get Prepear here!

                                          6. Strava

                                            If walking is your health resolution, this one might be for you!

                                            Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                            This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                            Get Strava here!

                                            7. Aaptiv

                                              If you find yourself at the gym and not sure what to do, then this app might be for you.

                                              Aptive gives you workouts to do and instructs you how to do them.

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                                              While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                                              The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                              Get Aaptiv here!

                                              8. Freeletics

                                                Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                                                Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                                                You will be surprised at what a great workout you can get without any equipment.

                                                That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                                                Get Freeletics here!

                                                The Bottom Line

                                                These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                                Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                                                Featured photo credit: Marion Michele via unsplash.com

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