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A 20-Minute Yoga Sequence For a Tighter Backside

A 20-Minute Yoga Sequence For a Tighter Backside

Downward-Dog

    1. Downward Dog

    • Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
    • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down “V” shape called Downward Facing Dog.
    • Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

    Three-Legged-Down-Dog

      2. Three-Legged Downward Dog

      • From Downward Facing Dog, step both feet together so your big toes are touching.
      • Shift your weight onto your hands and your left foot equally, and raise your right leg into the air. Try to keep your shoulders parallel with the ground, and gaze at your left thigh or up toward your belly to help you stay balanced.
      • Stay here for five breaths, then lower your right leg down. Perform Three-Legged Downward Dog on the other side.

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      Warrior-1

        3. Warrior 1

        • From Three-Legged Dog, come back down to Downward Facing Dog.
        • Step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
        • Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
        • Stay here for five breaths. Then come back to Downward Dog, and move through Warrior 1 with your left foot forward.

        Warrior-3

          4. Warrior 3

          • From Warrior 1 with your left knee forward, lower your torso and lift your right leg, bringing your body parallel with the ground.
          • Extend your hands out in front of you, pressing your palms together firmly. If it bothers your shoulders to press your hands together, separate your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, rest your hands on your hips.
          • Engage your abs, holding this position for five deep breaths. Then lower your left leg, returning to Warrior 1. Release your hands to the mat, and come into Downward Dog.
          • Then move through Warrior 3 with the other leg, move through Warrior 1, and come back to Downward Dog.

          Fierce

            5. Fierce

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            • After Downward Facing Dog, jump or step toward the top of your mat. Slowly roll up, and stand with your feet together in Mountain Pose. Bend your knees and lower your hips as you raise your arms overhead.
            • Focus on sitting back onto your heels. Tuck your tailbone in, and engage your abs, keeping your spine straight. Relax the shoulders as you gaze up toward the ceiling. Stay like this for five breaths, and then stand up into Mountain Pose.

            8bf33b4746417958_Mountain-Pose.xxxlarge_2x

              6. Mountain Pose

              • Before you begin moving, create your intention. Bring your awareness inward to your breath and focus your energy on a person, an aspiration, a dream, a hope, a purpose, or something you wish to change in the world or in your life.
              • Try to let go of any thoughts about your day: what you forgot to do, who you need to call, or a disagreement you may have had, then connect with your body in the present moment. After all this is what yoga is all about.

              Goddess

                7. Goddness

                • From Mountain Pose, step open to the right, opening your legs about three feet apart. Turn your heels in.
                • Bend your knees 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 so they are at 90-degree angles, and open your palms away from you.
                • Hold here for five deep breaths.

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                Wide-Squat

                  8. Wide Squat

                  • Step in your feet so they’re slightly wider than your hips. Bend your knees, and lower your hips toward the ground.
                  • Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even farther. Shift weight onto your heels, and lengthen the crown of your head toward the ceiling.
                  • Hold the pose for five deep breaths.

                  Locust

                    9. Locust Pose

                    • From Wide Squat, place your hands at the top of your mat and step back into plank. Slowly lower to the ground, and lie flat on your belly with your legs together. Place your arms by your sides so your palms are facing up.
                    • As you inhale, lift your legs, head, and upper body off the floor. Your hands remain on the floor for support. As you breathe, extend the crown of your head away from your toes, lengthening as much as you can through your spine.
                    • Stay for five breaths, and then release back to the mat.

                    Intense-East

                      10. Intense East

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                      • From Locust Pose, roll over to lie flat on your back. Sit your bottom on the floor with your legs extended straight out 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. Raise them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you and opening through your throat.
                      • Stay here for five deep breaths, then lower your hips to the floor.

                      Bridge

                        11. Bridge

                        • From Intense East, lie flat on your back with your arms along the sides of your body with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
                        • With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat, or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
                        • Stay here for five deep breaths, lifting your hips up as high as you can.

                        Savasana

                          12. Savasana

                          • After you’ve completed Bridge Pose, lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
                          • After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you’re short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural soothing rhythm.
                           
                          yoga a6
                            Reference: popsugar.com

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                            Last Updated on December 4, 2020

                            17 Ideas to Get Motivated to Lose Weight Now

                            17 Ideas to Get Motivated to Lose Weight Now

                            You made it here – the decision to lose weight! This means that mindfulness is kicking in. This is important for motivation, weight loss, and health. Being healthy and active is necessary!

                            Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

                            Motivation is easy at first, but holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.

                            In this article, we’ll look into some of the best ideas on how to get motivated to lose weight and why we lose motivation easily along the weight loss journey.

                            Motivation and Inspiration for Losing Weight

                            There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.

                            One piece of advice:

                            Motivation comes a little easier when you determine the reason for wanting to lose weight.

                            What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

                            Losing weight, even just 5% of your weight can help:

                            • Improve blood sugar
                            • Reduce the risk of heart disease
                            • Lower cholesterol
                            • Reduce joint pain
                            • Reduce the risk of certain cancers

                            As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

                            I did it the old-fashioned way, diet, and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week.

                              Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.

                              Motivation is what gets you started. Habit is what keeps you going.

                              Common Weight Loss Motivation Struggles

                              Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated.

                              Some of the common motivation struggles that people face are:

                              1. Unsupportive Social Environment

                              Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.

                              If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

                              2. Lots of Hard Work for Slow Results

                              When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week – about 3500 calories burned means one pound lost.

                              3. Injuries

                              Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.

                              Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!

                              4. Cravings

                              You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

                              Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.

                              5. Healthy Food Is Expensive

                              There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t skyrocket.

                              6. Lack of Time for Working Out

                              If losing weight is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.

                              For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

                              The Importance of Mindfulness for Motivation and Weight Loss

                              Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

                              Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. There are many mindfulness considerations that will help motivate you to lose weight.

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                              In the past, we were taught what to eat and what not to eat. However, there was no guidance on how to select and consume, which ultimately contributed to weight issues.

                              In general, people have a strong misconception about food and its purpose in our lives and health. This creates unhealthy habits that contribute to weight gain.

                              The importance of mindfulness in this journey is crucial to your weight loss success. That’s why mindfulness is essential in knowing how to get motivated to lose weight.

                              Take a look at this article to learn more about mindful eating: The Best Benefits of Mindful Eating for Weight Loss and How to Start Now.

                              17 Ways to Motivate Yourself to Lose Weight

                              1. Love and Appreciation

                              Love inspires motivation and motivation feeds appreciation.

                              Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

                              2. Mindfulness

                              As discussed above, mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

                              Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

                              3. Be Committed

                              Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

                              4. Get a Mentor or Accountability Partner

                              Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.

                              5. Animals Help Motivate

                              Getting a dog will increase movement because dogs have to go outside and play. A dog can be an accountability partner too! Not only will they make you move, but they are also awesome support beings.

                              6. Goal Setting

                              You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

                              As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.

                              7. Pace Yourself

                              The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.

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                              Habits take time to break. Don’t lose hope!

                              8. Perfection Doesn’t Exist and Setbacks Will Happen

                              Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.

                              9. Don’t Set Your Eyes on the End, Set Them on Each Day

                              What I mean is, focus on the journey, not the end goal.

                              If you are trying to lose 50 pounds, focusing on that number will motivate you initially, but it will cause a lack of motivation later due to being overwhelmed about the length of time.

                              Instead, focus on your daily goals.

                              10. Incorporate a Plan That Fits Your Daily Life

                              Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.

                              Build your own plan – one that you can fit into your everyday life.

                              Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.

                              A few suggestions:

                              • Reduce the number of calories you eat. Keep a food journal and track everything.
                              • Make smaller plates with smaller portions. Portion control is important.
                              • Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
                              • Stay away from deep-fried/fried foods.
                              • Eat a lot of fruits and vegetables.

                              11. Don’t Weigh Yourself Everyday

                              This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

                              Remember, healthy weight loss averages 2 pounds per week.

                              12. Don’t Focus 100% on the Scale

                              The scale is just one way to track progression and even in that, special considerations must be given. You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.

                              If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.

                              13. Celebrate and Reward Yourself

                              When you reach a goal, celebrate! Share your success with your social environment.

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                              Being happy and celebrating your achievement enhances motivation.

                              14. Hire a Trainer

                              It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.

                              15. Use Music

                              Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.

                              Research conducted by the North American Association for the Study of Obesity found that those who listened to music while exercising were more likely to stick with it than those who didn’t.

                              16. Keep Those Jeans

                              You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

                              17. Take Pictures and Document Your Progress

                              Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

                              How to Get Motivated to Lose Weight When Motivation is Lost

                              You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

                              Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:

                              • Go back to your why. Why did you start? What was the purpose?
                              • Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
                              • Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
                              • Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
                              • Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.
                              • Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
                              • Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

                              The Bottom Line

                              It took me almost 3 years to lose 85 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.

                              Mindfulness and lifestyle transformations really are key for keeping it off. Your journey will make you strong, educate you, and transform you.

                              Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.

                              More Tips on How to Get Motivated to Lose Weight

                              Featured photo credit: Unsplash via unsplash.com

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