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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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                    Samantha Aloysius

                    Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                    Last Updated on December 1, 2020

                    10 Easy At-Home Leg Toning Workouts for Women

                    10 Easy At-Home Leg Toning Workouts for Women

                    As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

                    Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

                    The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

                    Ready to get strong? Here are the best at-home leg toning workout moves for women.

                    1. Bodyweight Squats

                      The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

                      • Stand straight with your feet shoulder-width apart and toes slightly turned out.
                      • Bend at the knees until your thighs are parallel to the floor.
                      • Pause for a moment and push yourself back to your original position.
                      • Repeat.

                      For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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                      2. Forward Lunges

                        When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

                        • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
                        • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
                        • If possible, lightly touch the floor with your left knee.
                        • Push off on your front foot to bring yourself to the starting position.
                        • Repeat on the other side.

                        Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

                        3. Single-Leg Deadlift

                          Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                          • Stand with your feet hip-width apart.
                          • Hold a dumbbell in each hand with palms facing the front of your thighs.
                          • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                          • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                          • Slowly return to the starting position.
                          • Repeat and switch legs after doing all the reps.

                          Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                          4. Jumping Jacks

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                            Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                            • Stand straight with your legs together and arms to your sides.
                            • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                            • Jump back quickly, bringing yourself to the starting position.
                            • Repeat.

                            Start with 3 sets of 10 or more repetitions of jumping jacks.

                            5. Single-Leg Calf Raise

                            See the source image

                              The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                              • Stand upright with your feet hip-width apart and arms on your hips.
                              • Bend your left knee and bring it hip-level.
                              • Lift your right heel off the ground and balance on the ball of your foot.
                              • Pause for a moment and lower your heel.
                              • Repeat and then switch sides.

                              Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                              6. Side Lunges

                                This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                                • Stand with your feet hip-width apart and hands clasped in front of your chest.
                                • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                                • Keep your left leg straight during the process.
                                • Push back and return to the starting position.
                                • Repeat.

                                Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                                7. Plank Leg Lifts

                                  Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                                  • Begin in a low plank position with your body straight and weight on your forearms.
                                  • Tighten your abs and raise your right leg, pausing for a moment.
                                  • Lower your right leg and do the same with your left leg.
                                  • Repeat.

                                  Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                                  8. Glute Bridge

                                    The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                                    • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                                    • Squeeze your abs and glutes.
                                    • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                                    • Pause for a few seconds and return to the starting position.
                                    • Repeat.

                                    Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                                    9. Step-Ups

                                      If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                                      • Begin standing facing a step.
                                      • Place your right foot on the step and left foot on the floor.
                                      • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                                      • Hold this position for a moment and then return to the starting position.
                                      • Repeat and switch legs.

                                      Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                                      10. Dumbbell Good Morning

                                      How to Do Good Mornings With Perfect Form | Muscle & Fitness

                                        Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                                        1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                                        2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                                        3. Hold this position for 4-5 seconds and return to your original position.
                                        4. Repeat.

                                        Aim for 3 sets of 12-15 reps.

                                        Final Thoughts

                                        There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                                        In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                                        More Tips on Strengthening Your Legs

                                        Featured photo credit: Sergio Pedemonte via unsplash.com

                                        Reference

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