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8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs

8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs

Reverse-Warrior

    1. Reverse Warrior

    • Begin in Downward Facing Dog. Step your right foot forward, rising up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
    • Inhale to lower your left hand to your left thigh or calf and raise your right arm overhead, arching toward the back end of your mat. Continue pressing the right knee forward, with the front thigh parallel to the floor. Hold Reverse Warrior for five breaths.
    • Rise up, and switch sides.

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    Triangle

      2. Triangle

      • First, come into Warrior 2 with the right knee bent. Straighten your front leg, extend your right arm away from you, and lower it to the floor.
      • Extend your left arm up and gaze at your left palm, holding for five breaths.
      • Rise up, and switch sides.

      Side-Fierce

        3. Side Fierce

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        • Stand with both feet together. Bring your palms together, rotate your torso to the right, squat down, and cross your left elbow over your right outer thigh.
        • Press down your palms together, and actively push your bottom elbow against your thigh to lift and rotate your chest up, increasing the twist.
        • Keep weight in the heels, gazing over the right shoulder for five deep breaths.
        • Stay in the low squat as you rise back to the centre and rotate the torso over to the left side for another five.

        Eagle

          4. 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, lift your elbows, gazing at the hands.

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          Goddess

            5. Goddess

            • Stand at the top of your mat. Step open to the right, open your legs about three feet apart. Turn your heels in.
            • Bend your knees coming into a sumo wide squat until your thighs are parallel to the ground. Your knees should be directly over your ankles, so adjust your feet if you need to.
            • Lift your arms up, bending your elbows at 90-degree angles, opening the palms away from you.
            • Enjoy this pose for five deep breaths.

            Sage

              6. Sage

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              • From Down Dog, step both feet together. Move your right hand to the center of your mat, and roll the body to the right, balancing on the outer edge of your flexed right foot.
              • Raise the left arm overhead, gazing at the fingertips.
              • After five breaths, release the left hand to the center of the mat, and roll open to the left for another five breaths.

              Intense-East

                7. Intense East

                • Begins by sitting on the floor with your legs extended in front of you. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
                • As you inhale, press into your hands and feet firmly, lifting your hips into the air. Slowly release your head back, looking behind you.
                • Stay here for five deep breaths, and then release.

                Half-Wheel

                  8. Half Wheel

                  • Begin lying flat on your back with your arms along the sides of your body, palms facing down. Bend your knees, and place your feet flat on the floor. Walk your heels as close as you can to your tush.
                  • With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel. Bring the hands to the lower back for support or interlace the palms together.
                  • Stay here for five deep breaths, actively pressing your feet into the floor.

                  yoga a3
                    Reference: popsugar.com

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                    Felix H.

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                    Last Updated on November 11, 2018

                    How to Gain Muscle Fast (The Healthy And Natural Way)

                    How to Gain Muscle Fast (The Healthy And Natural Way)

                    There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

                    So how to gain muscle fast in a healthy way?

                    Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

                    How Is Muscle Developed?

                    Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

                    If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

                    Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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                    The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

                    How to Gain Muscle Fast?

                    If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

                    Muscle Growth and Glycogen Levels

                    The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

                    When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

                    Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

                    Muscle Recovery and Glycogen Levels

                    Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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                    On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

                    Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

                    Intermittent Fasting (“IF”) and Testosterone

                    Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

                    As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

                    Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

                    Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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                    Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

                    Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

                    Gaining Muscle and Macro Nutrients – Protein!

                    Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

                    If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

                    As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

                    Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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                    Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

                    Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

                    Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

                    Conclusion

                    If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

                    It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

                    As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

                    Featured photo credit: Arthur Edelman via how to gain muscle fast

                    Reference

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