Yoga is often associated with a mind-balancing activity, but its physical benefits are underestimated. Great for working the entire body, yoga can also be a great toning tool if you target the right areas.
There are a number of poses that aim to tone the thighs and sculpt strong, lean legs. Done correctly, yoga not only tones and firms your buttocks, it gives you round, defined, lifted buttocks. Ready to have buttocks of steel and toned thighs? Check out the best poses below. Hold each pose for five breaths, or ten if you want to increase the intensity!
HEAD DOWN DOG (URDHVA MUKHA SVANASANA).
- Lie on your stomach, with your legs stretched out behind you.
- Bend your arms, bring your palms back to frame your ribs, and tuck your elbows in.
- Press into the palms of your hands to release your chest from the floor and straighten your arms.
- Press the tops of your feet to stimulate your thighs and refine your buttocks.
What it targets: wrists, shoulders, legs, and glutes.
How does it work? Pressing your feet will tone your entire legs and buttocks (and keep your lower back from straining).
LOW LUNGE (ANJANEYASANA).
- Starting in downward facing dog, step forward with your right foot between both hands.
- Press your fingertips into the floor to move your shoulders away from your ears and lift your sternum.
- Firmly press down on your back heel and bring your inner thighs together.
- Inhale to expand the upper back, exhale to contract and lift the stomach.
Target target: Trunk, buttocks, and thighs.
How does it work? Anjaneyasana lengthens the quadriceps and hamstrings and strengthens the core. Note: Be sure to squeeze your inner thighs to experience the full benefits of this pose.
GODDESS POSE (UTKATA KONASANA).
- Stand with your feet wide apart, big toes pointing out.
- Raise the kneecaps along the thighs and work the pelvic floor.
- Inhale to bring the navel closer to the spine, then exhale to bend the knees and bring the pelvic bones to the floor.
- The hands are pressed against the thighs or placed with the fingertips in front of the heart. Stay in the position for five breaths.
Targeted Target: Core and thighs.
How does it work? The goddess pose is both energizing and grounding. She connects us to the earth through the soles of her feet, activates her thighs and brings fire to her belly.
SIDE PLANK (VISISTHASANA).
- Start in plank pose, 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 edge of your left foot, placing your right foot on top of it.
- Pull your stomach in to stabilize your core, and inhale with your fingertips stretched toward the sky.
- Squeeze your inner thighs and lift your hips.
What it targets: wrists, arms, shoulders, stomach, buttocks, and thighs.
How does it work? The balance on the one hand favors the activation of the central zone. Also, pressing the edge of the blade of your feet into the ground and lifting your hips activates your leg muscles.
CHAIR POSE (UTKATASANA).
- Stand tall, feet together, big toes touching.
- Inhale as you raise your arms and bring your armpits together.
- Exhale and bend the knees, lowering the sit bones to the floor.
- Inhale to bring the thighs together and lengthen the tailbone down, exhale to contract the tummy.
Target Target: Feet, legs, glutes, and core.
How does it work? By standing on your feet and squeezing your knees and thighs, you tone your leg and buttock muscles.