In today’s sedentary lifestyle, excess fat accumulation around the hips and thighs is a common concern. Though targeted fat loss can be challenging, yoga poses are proven to be effective in toning muscles, improving flexibility, and promoting overall fat reduction. Dr Indramani Upadhyay, MPT Ortho & HOD at The Center for Knee & Hip Care, Vaishali, Ghaziabad, recommended a series of yoga poses for those seeking to strengthen and sculpt their lower body.
“Yoga engages multiple muscle groups simultaneously, enhances blood circulation, and boosts metabolism,” explains Dr Upadhyay.
5 Yoga Poses To Effectively Reduce Hips And Thigh Fat
Here are some of the expert-recommended poses for targeting the hips and thighs:
Warrior Pose (Virabhadrasana)
This pose strengthens the thighs, hips, and glutes while improving balance.
How to do it:
• Stand straight.
• Step one leg back, keeping the front knee bent at a 90-degree angle.
• Raise your arms overhead and hold the position for 20-30 seconds.
• Repeat on the other side.
Chair Pose (Utkatasana)
According to Dr Indramani, Chair Pose tones the thighs and hips while strengthening the core.
How to do it:
• Stand with your feet together.
• Bend your knees and lower your hips as if sitting in a chair.
• Keep your arms extended overhead and your back straight.
• Hold for 30 seconds to a minute.
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Bridge Pose (Setu Bandhasana)
Dr Indramani highlights that the Bridge pose strengthens the thighs, hips, and glutes while enhancing flexibility in the spine.
How to do it:
• Lie on your back with your knees bent and feet flat on the ground.
• Lift your hips towards the ceiling, keeping your shoulders on the mat.
• Hold the position for 20-30 seconds before lowering slowly.
Triangle Pose (Trikonasana)
Triangle pose tones the thighs and stretches the hips while improving balance, said Dr Indramani.
How to do it:
• Stand with your legs wide apart.
• Turn one foot outward and extend your arms parallel to the floor.
• Lean towards the extended foot and place your hand on your shin or the floor.
• Hold for 30 seconds and switch sides.
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Pigeon Pose (Kapotasana)
Indramani highlighted that the Pigeon pose stretches and opens the hips while relieving tension.
How to do it:
• Start in a downward dog position.
• Bring your right knee forward and place it behind your right wrist.
• Stretch the left leg back, keeping the hips square.
• Hold for 30 seconds to a minute before switching sides.
Try these yoga poses to reduce hips and thighs fat.
Image Courtesy: Freepik
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