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FITNESS Yoga’s bum and thigh toner

Nurturing

Rock bottom

Toning up bums and thighs

Lee Kennedy

Bums and thighs have always been two big problem areas for many of us – most likely because these areas are the main storage areas for body fat. Finding the best way to build these muscles will help tone them up and trim them down. Doing the wrong exercises can mean you end up with an improper gait and balance problems, with normal daily activities made more difficult.
Some of the largest in the body, the upper leg muscles are made up of quadriceps (front of the thighs), hamstrings (back of the thighs), abductors (outer thighs), adductors (inner thighs) and the gluteals (the bum). It is important that they are all stretched out with some balance for optimal function.
The trick to getting nicely sculpted thighs and glutes is specifically targeting these muscle groups. Building these muscles will increase stamina in almost everything you do, including walking up stairs, squatting to pick up something from the floor, getting out of a chair or pushing the trolly down the grocery aisles in the supermarket.
Granted, some areas are always harder to change, and gravity, connective tissue, age and genetics all can play into the shape of our bums. However, by working the muscle with this yoga posture and ensuring you have a well-balanced diet, you can tone up these problem areas and feel and look better…

  • Lie flat on your back on a yoga mat with your legs straight and hands by the sides.
  • Inhale and lift your right leg bending at the knee towards your chest.
  • Hold it there using both hands.
  • Now raise your head and try to touch the chin or nose on the knee.
  • Maintain pressure on the abdomen by the left thigh and knee.
  • Hold in this position for 15 seconds and then relax.
  • Repeat the same pose with left leg.
  • Now try both the legs simultaneously, releasing the lower back to the floor.
Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Visit Yogadara.com or call 0863906343 for more information.

This article is not a recommendation for your own practice but serves as interesting reading  for anyone thinking of going to a yoga class. As with any form of physical exercise, please consult your family doctor beforehand.