6 Moves To Tone Your Thighs, Legs & Butt

As we all know, yoga is often understood as a mind balancing activity. But, the physical benefits of yoga can be very helpful in the process of toning the thighs, legs, and buttocks.

In addition, you’ll see 6 of many moves that will help you tone your thighs, legs and butt.

  • Upward facing dog

Lie prone on the floor with your legs straight. Bend your elbows and spread your palms on the floor next to your waist. Press your hands firmly on the floor and slightly back, as if you’re trying to push yourself forward along the floor. Straighten your arms, lift your torso up, and the legs few inches off the floor. Keep your thighs firm and slightly turned inward. Arms firm, turned out so your elbows creases face forward. Press the tailbone toward the pubis, lift the pubis toward the navel, and narrow the hip points. Firm the shoulder blades against your back and stretch the side ribs forward. Lift through the top of the sternum. Avoid pushing your front ribs forward. Look straight ahead, or a little bit upper, but don’t compress the back of your neck and harden your throat.

Target: wrists, shoulders, legs, buttocks. 

  • Low lunge

From a downward facing dog pose (reverse “V”), step your left foot forward between your hands. Align the left knee over the heel. Lower your right knee to the floor, while keeping the other one fixed in place. Slide the right leg back until you feel comfortable stretch in the right thigh and groin. Turn the top of the right foot to the floor. Then, sweep your arms out to the sides and up. Draw your tailbone toward the floor, and lift the pubic bone toward the navel. Get your head back and look up. Reach your fingers toward the ceiling, and hold for a minute. Get back to the downward facing pose. Repeat with the opposite leg.

Target: quads, hamstrings, core.

  • Goddess pose

Stand with your feet hip width apart. Step your left foot a stride length toward the back of your mat. Turn your toes out and heels in to get your feet on a 45 degree angle. Bend your knees out to the sides and sink your hips down to the height of the knees. Get your arms at shoulder height and bend your elbows, fingertips pointed skyward. Spread your fingers wide apart, engage your core muscles and draw the tailbone in the direction of the floor. Don’t hunch forward with your shoulders, keep you spine straight and muscles engaged.  30-60 seconds, and step forward to the Mountain pose.

Target: quads, inner thighs, core.

  • Side plank

Start in a plank position. Push yourself to the right side, transfer your weight to the right hand and the outer right foot, and form a straight line with your body. Keep your left foot on top of the right one. If you can, stretch the top arm toward the ceiling, parallel to the line of your shoulders. Keep your head in a neutral position. Keep the position for 15-30 seconds, and get back to the plank position. Do the same process on the opposite side.

Target: core, legs, hips.

  • Chair pose

Stand straight with your feet together. If you’re beginner, you can start with your feet hip width apart. Raise your arms above your head, toward the ceiling. Bend your knees, and bring your thighs as parallel to the floor as you can. Draw your shoulder blades into the upper back ribs, as you reach the elbows back toward the ears. Draw your tailbone down to the floor, but keep your lower back straight. Then, bring your hips even lower, and shift approximately 80 percent of your weight on the heels. Spread your shoulder blades apart, and spin your pinky fingers toward each other. Rotate your arms outward through the thumbs. Hold for up to 60 seconds, and get back to the starting position.

Target: thighs, legs, glutes.

  • Warrior 3

Stand straight with your feet together. Transfer your weight to the left leg, draw your belly in and lean forward, while setting the right leg out behind you. Flex the right foot and turn the toes down, to internally rotate the thigh and square the hips. Reach your arms in front of you. This moves will form a “T” position with your body. Keep the position for 30 to 60 seconds and get back to the starting one. This pose can be very challenging for beginners. Prepare yourself with a chair positioned in front of you and use it to support your arms.

Target: quads, legs, glutes.

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