Gaining weight is something every lady dreads. They try all steps to control weight and stay slim. No matter how much you try, some areas are prone to accumulation of fat. Hips, thighs, and waist are such areas that tend to get fat easily. So, you need to concentrate and work on these areas.
A number of creams, gels, and diets are available, that claim to help you lose fat. But, all these do not actually work well for all. Exercising is the best thing you can do to keep fit. They have no side effects and make you healthy, too. You could either hit the gym, or follow yoga exercises. You can perform yoga in your house as well. Here are a few simple exercises that can help you down your body right from home. Read on to know how you can perform yoga for your hips and thighs.
Ananda balasana - Happy baby pose:
Image credits: coupay
Bridge Pose or SetuBandhasana:
- Lie down on the ground on your back. Keep your legs stretched out and bend the knees. Your feet must be on the ground.
- Put your arms at your sides. Your palms should be facing the ground.
- Raise your hips slowly. Keep your hands and feet on the ground as you do this.
- Lift your hands and keep them over your head.
- Stay in this position for a while.
- You could also raise one of your legs and hold it in the air for a while.
- Drop the leg, and then lift the other leg.
BaddhaKonasana or the Cobbler’s Pose:
- Sit down on the floor with your spine straight. Bend your knees, and let the soles of your feet face each other.
- Your spine should be kept elongated, and the posture must be straight.
- Bring the soles of your feet together and press them against each other. Stay in this position for about a minute or so.
Chair Pose:
- Keep your feet together as you stand straight.
- Put your hands up as you inhale.
- Bend your knees a little, and squat as you exhale.
- Stay in this pose for almost a minute, and then stand again.
- Repeat it times for the first time, and increase the number slowly.
Deep Squats:
- Keep your feet at a distance of 12 inches and stand straight with your arms in front.
- Inhale deeply and squat down. Your knees must be at an angle of 90 degrees.
- Exhale and stand up.
- Repeat the steps again.
Dance of the Legs:
- Close your eyes and lie down on your back. Raise your left leg high and inhale as you do it.
- Keep your right leg on the floor. Do not give any strain on it.
- Keep your abdomen tight, and breathe out. Bend your left knee and hold it close to your chest. Hold the ankle still with your hand.
- Raise your head, and touch the left knee. Hold the pose for about 5 to 10 seconds.
- Put your head back on the ground, take a deep breath, and put back your left leg.
- Repeat all the steps with your right leg.
Locust Pose:
- Lie down flat on your belly. Put both your arms on your sides and let your palms face the ceiling.
- Take a deep breath inside and raise your legs. Lift your upper torso and keep all your weight on your abdomen. Support your body and stay in this position for a few seconds.
Reverse Warrior or the Crescent Moon Pose:
- First of all, stand in the position in Warrior II.
- Arch your back slowly and keep your left hand on the back part of your left leg.
- Lift up your right hand on top of your head. Stay in this position as you breathe 5 times, and then repeat all the steps on the other side.
Standing Hand to Toe:
- Keep your spine straight as you stand up. Your feet should be together, and your hands must be on your waist.
- Raise your left leg straight up. Support on your left leg as you do this.
- Stay in this position as you breathe in and out a few times.
- Get back to the initial position and repeat the above steps with your other leg.
Three-Legged Dog Pose:
- Follow the steps for the downward dog pose.
- Raise your right leg in the air. Support all your weight on your left leg and your hands.
- Take 5 breaths, and then put your leg down.
- Repeat the above steps with your other leg as well.
Warrior Pose I or Virabhadrasana I:
- Keep your feet slightly apart and stand straight.
- Shift your left leg and form a distance of 3 to 4 feet between your legs.
- Rotate to your left, keeping your left foot straight and rotating your right foot slightly.
- Bring your torso forward to the left, and bend your left knee as you do this. Raise your hands and form a Namaste pose.
Warrior Pose II:
- Follow the steps given above in Warrior Pose I.
- In the last step, instead of forming a Namaste with your hands, raise them and old them parallel to the ground, on your sides.
All these exercises work well on your thighs and hips, and even tone down your buttocks. Follow these steps in the correct manner, and make it a regular practice to devote some time to your exercises. Within a few weeks, you will see the results.