Ideal for working the whole body, yoga can also be a great toning tool if the right areas are targeted.
There are a number of poses that aim to tone the thighs and induce strong, lean legs. If you do it right, yoga doesn’t just tone and firm your glutes, it gives you round, defined and lifted hips. Ready to get ironed buttocks and toned thighs? Check out the best locations below. Hold each pose for five breaths, or ten if you want to increase the intensity!
HEAD DOG (URDHVA MUKHA SVANASANA).
- Lie on your stomach, with your legs straight behind you.
- Bend your arms, bring your palms back to frame your ribs and tuck your elbows in.
- Press your palms together to release your chest from the floor and stretch your arms.
- Press on the top of your feet to straighten your thighs and straighten your back.
Targets: Arms, shoulders, legs and buttocks.
How does it work? Pressing your feet will tone all of your legs and glutes (and keep you from rounding your lower back).
LOW LUNGE (ANJANEYASANA).
- Starting at the bottom of the ceiling, step your right foot forward between both hands.
- Press your fingers into the floor to pull your shoulders away from your ears and lift your breastbone.
- Press down firmly on the back heel and bring your inner thighs together.
- Inhale to extend the upper back, exhale to draw in and lift the belly.
Targets: trunk, buttocks and thighs.
How does it work? Anjaneyasana stretches the quadriceps and hamstrings and strengthens the core. Note: Be sure to give inside stories together to experience the full benefits of this pose.
GOD’S POSE (UTKATA KONASANA).
- Stand with your feet wide apart, big toes pointing outward.
- Bring your knees up next to your thighs and work your pelvic floor.
- Inhale to bring the belly button closer to the spine, then exhale to bend the knees and bring the pelvic bones down to the floor.
- Hands pressed on the thigh or placed with the fingers in front of the heart. Stay in the position for five breaths.
Focus: Core and story.
How does it work? The goddess stands for strength and foundation. It connects us to the ground through the soles of our feet, activates our thighs and brings fire to our belly.
PLANK BAND (VISISTHASANA).
- Start in a plank position, with your shoulders stacked over your wrists and the top of your head pointing away from your tail.
- Press hard into your heels and shift your weight to your left hand.
- Step on the outside of your left leg, place your right leg on top of it.
- Tuck your stomach in to brace your core and inhale with your fingers pointing toward the sky.
- Squeeze your inner thighs and pull your hips up.
Targets: Wrists, arms, shoulders, stomach, hips and thighs.
How does it work? White balance on the one hand promotes activation of the central region. Also, pressing the soles of your feet to the floor and moving the hips activates the leg muscles.
CHAIR POSTURE (UTKATASANA).
- Stand upright, feet close together, toes wide.
- Exhale while raising your arms and bring your arms together.
- Exhale and bend your knees, bringing your sit bones to the floor.
- Inhale to bring the thighs together and push the tailbone down, exhale to bring it into the stomach.
Targets: Legs, legs, buttocks and core.
How does it work? By lowering yourself on your feet and bending your knees and thighs together, you tone the muscles of the legs and glutes.