There are effective yoga poses to lose inner thigh fat in just 2 weeks. The sedentary nature of some jobs leads to the accumulation of fat in the thigh region.
In this article, we bring you 17 yoga poses on how to lose thigh fat, which is very effectual in also toning leg fat. Performing yoga regularly will help you actualize a more flexible, healthy, and stronger body.
Letโs get started on the different yoga poses to lose inner thigh fat in 2 weeks.
17 Yoga Poses to Lose Inner Thigh Fat: Yoga to Reduce Thighs in 2 Weeks
Related Article: 14 Steps On How to Reduce Hips in 10 Days
1. Cobbler/Butterfly Pose
This pose is also known as the Baddha Konasana pose.This yoga for thighs and hips reduction helps in reducing thighs while increasing your hips movement for flexibility. This workout targets your hips, gluets, and thighs.
How to perform
- Sit on the floor and stretch out your legs
- With your knees in folded position, take your feet to the midpoint
- Unite your feet, and set straight your back
- Use your palms to hold your feet
- Push your knees down to the ground
- Maintain pose for 2-3 minutes and release
2. Seated Wide-legged Forward Fold
This pose is also called the Upavistha Konasana. This yoga poses for legs and thighs are also effective for the posterior part of your legs. It helps to stretch out the legs and inner thighs which are mostly overlooked. This yoga for thighs and hips reduction is renowned for strength and flexibility.
How to Perform
- Sit in an upright position
- Extend your legs wide apart
- Bring your palms to the hub
- Stretch out your body as if you are trying to relax your upper torso on the ground with your chin and head resting on the ground
- Bow your elbows with your head hanging
- Inhale and exhale a few times, then gradually come back up with your feet together
3. Chair Pose
The chair yoga pose is also known as the Utkatasana which helps to work the muscles in your legs, particularly the hips and thighs region. The Utkatasana is a yoga to reduce thighs and stomach which makes you assume a seated position, except for the fact that your body is suspended in the air. This chair pose yoga position makes your body rest on your legs, hips and thighs. This helps to tone, build, and reinforce your muscles.
How to perform
- Stand in erect position and bend your knees tenderly while lowering your glutes
- Your pose should seem like you are sitting in a chair
- Inhale and extend your arms over your head
- Maintain the pose for a few minutes while breathing in and out
- Then release
4. Happy Baby Pose
This yoga pose is also known as the Ananda Balasana, which basically targets your hips and thighs. On the issue of how to lose thigh fat, this yoga pose works on your hip joint, back muscles, and hamstrings.
How to Perform
- Lie on your back
- Lift your legs from the floor
- Bend them at the knees
- Extend your arms out and maintain the arches of your feet
- Stretch out your legs using the hold of your hands
- Bend your knees and flex them while maintaining the pose.
- Hold the pose while flexing for a few seconds.
- Release and relax.
5. Locust/Grasshopper Pose
The Locust or Grasshopper pose, also known as the Salabhasana, is an effective yoga to reduce thighs in 2 weeks, while targeting the posterior spine and the glutes. This yoga for thighs and hips reduction helps in strengthening your legs and boosting the flow of blood.
How to Perform
- Lie on your belly
- Lift your legs from the mat from your hips
- Extend your arms behind you and lift your chest from the floor.
- Lift your chin upward and look forward.
- Maintain the pose and inhale/exhale a few times before releasing.
6. Warrior Pose
The Warrior Pose is also known as Virabhadrasana II is an effective yoga pose on how to lose thigh fat for women. This yoga pose to reduce hips thighs and glutes on the legs targets the inner thighs. At the onset, this pose may appear easy, but it works on the muscles that are mostly disregarded during chores. This yoga for hips weight loss also focuses on the legs muscles.
How to Perform
- Extend your legs to be more than hip-width apart.
- Your toes should face outward while turning your right heels
- Position your body using your left heel
- Let your left heel align with your right foot
- Lower your hips and then exude your energy while stretching out your arms to be aligned with your shoulders
- Turn your gaze forward and maintain your pose
- Inhale and exhale slowly as you hold the pose release
- Repeat on the other side
7. Lord of the Dance Pose
Natarajasana
This graceful yoga for thighs and hips reduction is also known as Natarajasana. The yoga for hips weight loss pose basically engages the hip flexors and stretches the glutes. It effectively engages the inner and outer thigh muscles. This yoga to reduce glutes and thighs works by strengthening the legs as the body firmly relaxes on one leg. On how to lose thigh fat using the Natarajasana, this yoga tones and stretches all muscles in your leg past your pelvis to your feet. Your hips are expanded and all the energy trapped in the legs are let lose.
How to Perform this yoga poses to lose inner thigh fat
- Stand upright, lift your right foot and swing it and ensure your right leg is parallel to the ground.
- Bend your knee, reaching your right arm to the right foot/big toe, and stretch.
- Once you grasp the right foot, stretch your left arm forward.
- Keep the palms stretched out.
- Look at your left fingers.
- Hold the pose for a few seconds as you take long, deep breaths.
- Release and repeat on the other side.
8. Camel Pose
The Camel Pose is also called the Ustrasana is an effective yoga to perform on how to lose thigh fat for women. This yoga to reduce hips thighs and glutes helps to expand the pectoral muscle while toning the thighs. This exercise is among the yoga poses for legs and thighs. It basically targets the front part of your body and tones the muscles in the frontal thighs.
How to Perform
- Sit in an upright position
- Lift your hips and raise your body
- Make your hip muscles at a 90 degree angle to your calf muscles.
- Expand your chest and lean back.
- Extend your arms for the soles, ensuring that your arms are stretched.
- Hang your head gradually as you look at the back.
- There should be no unpleasant feeling at the lumbar spine area.
- Hold the pose as you take long, deep breaths before releasing
9. Head to Knee Pose
The Head to Knee (Janu Sirsasana) yoga to reduce thighs and stomach is an effective pose on how to lose thigh fat for women. It essentially increases the litheness in the hamstrings and tones the thighs and hip joints. Also, the leg muscles are stretched; there is a greater stretch on the back and spine, which add to an increase in the circulation of blood in these areas.
How to Perform this yoga poses to lose inner thigh fat
- Take on the Dandasana
- Double your left knee in a way that permits the left foot to touch the right thigh
- Stretch your arms up, lengthen your torso, and reach out for your foot with your arms. Breathe into your abdomen.
- Hold and release before carrying it out on the other leg.
- Ensure you keep your back straight when performing this yoga pose
10. Garland Pose
The Garland pose is also known as the Malasana is another pose on how to lose thigh fat for women that targets the legs, hips and thighs. This yoga to reduce thighs and stomach equally helps to improve blood circulation and guarantees a good stretch in your hips and thighs. This is one of the yoga poses for legs and thighs that helps to expand your hips, while strengthening your leg muscles and making it flexible.
How to perform
- Assume a squat position
- Keep your feet are together and your glutes off the floor.
- Connect your palms at the center, and dig your elbows heavily on the inner side of the knees.
- Push your knees with your elbows far apart.
- Hold the pose for at least 10 breaths then release.
11. Boat Pose
Navasana
The Boat pose, also called Navasana, is an effective yoga to reduce thighs in 2 weeks. This yoga for thighs and hips reduction generates deep core energy that helps to improve blood circulation and strengthens your legs, while toning your muscles and eliminating fat in the thigh area. For best effect, engage in this workout on regular basis.
How to Perform this yoga pose to lose inner thigh fat.
- Sit in Dandasana with your legs lifted off the ground while keeping your knees bent.
- Lift your hands off the floor, and stretch them out in front of you.
- Work towards creating a โVโ with your upper and lower body.
- Breathe deeply before you release.
12. The Bridge Pose
The Bride pose is also called the Setu Bandhasana is one top yoga pose on how to lose thigh fat for women. This yoga poses for legs and thighsworks by improving blood circulation. The raised hip position with this yoga to reduce thighs and stomach while executes a superior stretch and toning muscles.
How to perform
- Lie flat on your back, with the legs curved at the knees.
- Gently lift your hips and back off the floor.
- Roll the shoulders inward and stretch out your arms so that they reach your feet.
- Breathe long and deep.
- Hold the pose for a few seconds and release.
13. Shoulder Stand
The Shoulder stand, also called Sarvangasana, helps to ease fatigue, aid better digestion, stimulate the thyroid glands and tone the legs. You can effectively engage in this yoga to reduce thighs in 2 weeks.
How to Perform
- Lie on your back placing your hands flat on the floor.
- Lift both legs to point upwards while using your hands to wedge your back for support
- Breathe and hold position for few seconds before you release
14. Deep Forward Pose
This yoga for thighs and hips reduction is also called Padahastasana. Apart from performing this yoga for hips weight loss, it also helps in normalizing heart beat rate and improving digestive health.
How to Perform this yoga poses to lose inner thigh fat
- Stand with your legs close together and then double forward until you are looking between your knees
- Place your hands under your legs
- Hold pose for few seconds, then release
15. Extend-hand-to-big-toe Pose
This yoga pose, also called Utthita Hasta Padangustasana, is among the yoga poses for legs and thighs that can help burn off fat. This yoga to reduce thighs and stomach also helps in strengthening legs and improving balance.
How to Perform
- Stand in an upright position with your hands akimbo
- Raise your right leg forward and upward
- Stretch out your right hands to meet with your raised feet
- Hold pose for some minutes and release
- Repeat with the left leg
16. Bow Pose
The Bow Pose (Dhanurasana) is one of the yoga poses for legs and thighs that can help improve posture and balance, while strengthening the chest and abdomen. This yoga pose on how to lose thigh fat for women also helps in working organs of your neck and belly. You can engage in this yoga to reduce thighs and stomach fat by following the steps below.
How to Perform
- Lie flat on your belly
- Raise your legs backward to form an arc
- Extend your hands backward to grasp your raised legs
- Hold this bow-like pose for few seconds before you release
17. Cobra Pose
The Cobra pose (Bhujangasana) is a yoga to reduce glutes and thighs while helping to relieve stress, burn off fat from the belly region and enhance proper functioning of your abdominal organs.
How to perform
- Lie facing downward with your legs extended behind you
- You can spread your feet few inches apart but ensure the tip of your toes rest on the mat
- Gradually lift your head and chest off the floor and breathe in as you do so
- Your ribs should remain lowered
- Pull back your shoulders without crunching your neck
- Press your shoulder into your upper back and hold pose for 30 seconds
- Exhale while you simultaneously release your pose
Conclusion
These yoga poses for legs and thighs are effective yoga to reduce thighs in 2 weeks. The above yoga poses on how to lose thigh fat for women helps to effectively tone thighs, eliminate fat, and build lean muscle, thereby keeping your body fit and flexible.
If you are a beginner, ensure you pay attention to your body. Some of these yoga poses may require you to lower your body, but do it slowly and only increase the intensity when you feel comfy in the pose. Avoid mounting extreme pressure and strain on your knees when doing any of the yoga poses.
