9 yoga poses to reduce thigh fat

A little thigh fat won’t do you any harm, but there’s nothing wrong if you want to lose the extra kilos around your thighs. However, spot reduction is a myth and you need to incorporate exercises in your regime that work on your whole body, not specific areas. So, if you’re aiming to lose thigh fat, be patient and don’t look for fast results. Regular exercise and a healthy diet are key. In fact, you can also add some yoga poses to reduce thigh fat in your daily workout routine. Yoga strengthens muscles and burns calories, which helps with overall fat reduction.

According to yoga expert Abhishek Otwal, practising yoga tones muscles and helps with reducing thigh fat. It’s a gradual process, but combining exercise, a balanced diet, and yoga can bring effective and lasting results.

9 yoga poses to reduce thigh fat

1. Warrior pose (Virabhadrasana II)

This pose is great for toning your thighs, hips and glutes. It not only helps reduce thigh fat, but it also helps improve your balance and coordination.

Here’s how to perform it: Start with a wide stance, extend your arms parallel to the floor, and bend your front knee over your ankle. Keep your back leg straight and gaze over your front hand.

Try this yoga poses for faster fat loss. Image courtesy: Adobe Stock

2. Boat pose (Naukasana)

This pose engages the core, hip flexors and thighs, helping to burn fat around the waist and thighs. It also improves digestion and relieves stress.

Here’s how to perform it: Sit on the floor, lean back slightly, and lift your legs, creating a V-shape. Extend your arms forward, parallel to the ground. Keep the spine straight and engage the core.

3. Chair pose (Utkatasana)

Chair pose strengthens your thighs and quads. Apart from improving balance and coordination, it also stretches the thighs, which reduces fat.

Here’s how to perform it: Stand with feet together, bend the knees, and lower the hips as if sitting in a chair. Extend your arms overhead, palms facing each other. Keep the weight in the heels and the spine straight.

Also read: Tone your inner thighs with these 7 exercises, without leaving your bed!

4. Triangle pose (Trikonasana)

Triangle pose strengthens and stretches the thighs, hamstrings, and groins, which can make the thighs look leaner. It is also good for improving digestion and relieving backache.

Here’s how to perform it: Stand with feet wide apart and extend arms parallel to the ground. Hinge at the hips, reaching one hand down to the shin or floor. Keep the other arm extended towards the ceiling.

Trikonasana for fat loss
The triangle pose has many benefits to offer. Image courtesy: Shutterstock

5. Bridge pose (Setu Bandhasana)

This pose tones the thighs and buttocks, strengthens the lower back, and stimulates the abdominal organs. It can also alleviate stress and mild depression.

Here’s how to perform it: Lie on your back, bend your knees, and lift your hips towards the ceiling. Clasp your hands under your back.

6. Pigeon pose (Eka pada rajakapotasana)

This pose is a great way to open your hips and stretch your hamstrings, glutes, and inner thighs. It can be a bit uncomfortable, so be sure to listen to your body and don’t push yourself too hard. This pose helps to improve circulation in the legs, which reduces the appearance of cellulite and makes the thighs look smoother.

Here’s how to perform it: Start in a downward dog position. Bring one knee towards the chest, then place it behind the wrist. Extend the opposite leg straight back, lowering your hips towards the floor.

7. Camel pose (Ustrasana)

This stretches the front of the thighs, abdomen, and chest. It also improves posture and helps alleviate lower back pain.

Here’s how to perform it: Kneel on the mat, arch your back, and reach for your heels with your hands. Keep your thighs perpendicular to the ground.

camel pose for heart
Camel pose can help in thigh fat loss. Image courtesy: Adobe Stock

8. Garland pose (Malasana)

Apart from strengthening the thighs, ankles, and lower back, this pose also improves balance and flexibility in the hips.

Here’s how to perform it: Squat down with feet wider than hip-width apart. Bring hands together in a prayer position, pressing elbows against the inner thighs. Keep the spine straight and the chest lifted.

Also read: How to reduce thigh fat? Try these 7 exercises

9. Tree pose (Vrksasana)

Tree pose helps enhance strength and stability in the thighs, calves, and ankles. It can also make the thighs look leaner.

Here’s how to perform it: Stand on one leg, bring the sole of the opposite foot to the inner thigh or calf, and balance. Place your hands in a prayer position.

Remember, spot reduction – targeting fat loss in specific areas like thigh fat – is a myth. However, you can still practice these yoga poses to reduce thigh fat because they promote overall fat reduction by boosting metabolism and promoting muscle engagement.


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