Yoga for reducing thigh fat
Numerous times we shy away from wearing our favourite jeans or dresses because of how we think our thighs would look in them. Bulky, odd, paired with hip dips! Concerns like these can seriously hamper your self-confidence and make you not wear your preferred clothes fearing judgement. While worries like these shouldn’t tone down your confidence, if you really wish to get rid of the thigh fat to improve your health, it would be great to start off with yoga.
Here we mention 5 yoga poses that can help you get rid of thigh fat.
1. Utkatasana (Chair pose)
Utkatasana or chair pose, helps engage the thigh muscles and targets your hamstrings and glutes. This helps strengthen your thighs and tone even the fat.
To perform, start by standing straight with your feet together and arms at your sides. Then inhale deeply and lift your arms above your head. When you exhale, bend your knees and lower your hips, similar to a seated position. Make sure your knees remain behind your toes. Hold this pose for 30 seconds to a minute, taking deep breaths throughout.
2. Natarajasana (Dancer pose)
Evident by the name, Natarajasana is the dancer’s pose. As the hips are stretched and the whole body engaged, it helps burn calories and tone your thighs. As you balance your body on one leg, it also helps strengthen your leg muscles which gives better toning.
To perform, stand straight with your feet together. Then, slowly shift your body weight onto your right foot while bending your left knee and bringing the left heel towards your hips. Put your left hand back to grip the left foot or ankle, whichever feels easier or doable. Then, inhale while you extend your right hand forward. Try to hold this pose for 30 seconds to a minute but do not overdo it if you are just starting out. Post that, change the leg and repeat.
3. Malasana (Garland pose)
Malasana helps strengthen the inner thighs and your legs overall. It helps in improved blood circulation while offering a deep stretch in the hips and thighs, promoting flexibility and strength in the leg muscles.
To do this asana, start by squatting on the floor with your feet together. Make sure your hips are not on the floor but in the air. Then, join your palms together at the center of your chest and press your elbows firmly against the inner sides of your knees. Use your elbows to gently push your knees outward as far as comfortable, allowing for a wider hip opening. Hold this position for 30-40 seconds and focus your energy on the stretch.
4. Setu bandhasana (Bridge pose)
Also known as Bridge pose, this asana also engages your whole body, but helps in burning fat especially in the lower body or leg area. It strengthens the thighs, hamstrings and glutes while also stretching the hips a little, which helps in having toned thighs.
To perform the bridge pose, Lie on your back with your knees bent and feet hip-width apart. Inhale and then lift your hips while pressing your feet and arms into the floor. Interlace fingers beneath your back and lift your chest upwards slowly. Focus on the pull in your glutes and hold the position for 30 seconds before coming back down.
5. Ustrasana (Camel pose)
The camel pose helps stretch the front body, including the thighs, hip flexors and abdomen. As you stretch yourself during the asana, your front thighs become more toned and it also helps get rid of the excess fat. The camel pose is also great for improving flexibility of your back.
To perform the Ustrasana, sit on the floor or mat in the Vajrasana pose. Slowly elevate your body by lifting your hips and then lean back, expanding your chest and reach for your soles by stretching your arms out. Maintain a gentle tilt and look backwards without straining your lower spine. Take slow, deep breaths and hold the pose for 30 seconds to a minute.
