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9 Yoga Sequence For Slimmer yet Stronger Thighs

9 Yoga Sequence For Slimmer yet Stronger Thighs

Warrior-2

    1. Warrior 2

    • From Eagle Warrior 3, lower your left leg into a lunge position.
    • Spread both arms, and extend your arms out wide, gazing over your right fingers.
    • Hold here with the right thigh parallel to the floor for five breaths.

    Warrior-Eagle

      2. Warrior Eagle

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      • Release your clasped hands, and inhale to rise up into Warrior 1 as you cross your right elbow over your left, bringing your palms together. Exhale as you gently arch back, actively lifting your hands away from your shoulders.
      • Stay in this for five breaths, continuing to press the right knee forward over the ankle.

      Arching-Three-Legged-Dog

        3. Arching Three-Legged Dog

        • From Side Fierce, rise back up into Fierce Pose. Fold forward, and take a vinyasa back to Downward Facing Dog.
        • Step both feet together so your big toes are touching. Keeping the left heel on the mat, raise your right leg in the air coming into Three-Legged Dog, and then bend the knee. Actively squeeze your right heel in toward your hip, lifting the knee high. Raise as high as you can. 
        • Lift your head up, turn and look over your left shoulder, arching the spine.
        • Hold here for five breaths, keeping the belly still and breathing into the chest.

        Eagle-Warrior-3

          4. Eagle Warrior 3

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          • From Warrior Eagle, lean forward, raise your back leg into the air, and balance with the body parallel to the floor.
          • Actively extend the arms away from you, and engage the abs for five breaths.

          Burning-Lunge

            5. Burning Lunge

            • Place your left hand back at the front of your mat, and step your right foot forward between your hands.
            • Reach your right arm underneath your bent right knee. Interlace both hands in front of your right ankle. Keep all the weight in your legs, resisting 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.

            Goddess

              6. Goddess

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              • From Warrior 2, straighten the front leg, and turn the left heel in.
              • Bend your knees coming into a wide squat until your thighs are parallel with 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 so they are at 90-degree angles, open the palms away from you.
              • Hold here for five deep breaths.

              Side-Fierce

                7. Side Fierce

                • Stand at the top of your mat with both feet together. Bend the knees to squat down into Fierce pose.
                • Rotate your torso, and cross your right elbow over the outside of your right thigh. Actively press into your outer right arm to lift the torso.
                • Pull the right hip back to keep both knees in line and keep weight back into the heels.
                • Hold here for five deep breaths, gazing over the left shoulder.

                Bow

                  8. Bow

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                  • From Goddess, fold forward, lower the hands to the floor, and come onto the stomach.
                  • Bend your knees, and hold onto the outside edge of your right ankle, and then your left.
                  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet as high as you can, and shift weight forward so you’re resting on your naval instead of on your pubic bone.
                  • Hold for five deep breaths, then slowly lower, and lie flat. Turn your head to one side, and shake your hips from side to side to release your lower back.

                  Wild-Thing

                    9. Wild Thing

                    • From Arching Three-Legged Dog, keep your left foot and right hand where they are.
                    • Draw your right knee into your chest, raise your left hand up, and simultaneously rotate your torso 180 degrees so your belly is pointing up toward the ceiling as you plant your right foot on the ground about a foot and a half to the right of your left foot.
                    • Deeply arch the spine, and reach your left fingertips toward the floor.
                    • Actively press into your feet and right hand to lift the hips as high as you can, breathing here for five breaths, gazing at your extended hand.
                    • If you are not capable to do this, just keep your hands underneath your waist.
                    yoga a5
                      Reference: popsugar.com

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                      Last Updated on April 19, 2021

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                      Are you frustrated by the fact that you haven’t been able to lose 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, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

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

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

                      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.

                      You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                      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 weight loss tracker 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 that might just shoot you past your plateau and into the lifestyle you dream of.

                      1. MyFitnessPal

                        When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                        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.

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                        Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                        Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                        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 game plan, but will also create a flexible plan to get you there.

                        Get the app here!

                        2. Fitbit

                          I know you’ve already heard of this app, 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 and motivated 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, especially if you’re looking for a great weight loss tracker.

                          Get the app here!

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                          3. MapMyRun

                            This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, 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 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 part of a fitness community, or want a place for friends to hold them accountable to their goals.

                            Get the app 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 you are exercising!

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

                              You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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

                              Get the app here!

                              5. Prepear

                                Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                                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!

                                Get the app here!

                                6. Strava

                                  If walking is your health resolution, this weight loss tracker might be for you. Strava 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 the app here!

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                                  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.

                                    While there’s nothing quite like the accountability of a personal trainer, Aaptiv 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 the app 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 with no equipment needed.

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

                                      That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                      Get the app here!

                                      The Bottom Line

                                      These 8 weight loss tracker 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!

                                      More Tips for Weight Loss

                                      Featured photo credit: Gabin Vallet via unsplash.com

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