Yoga Exercises to Get Your Thighs and Hips in Shape


There could be numerous reasons for your de-shaping body, including aging, unhealthy food cravings, genes, etc. These yoga poses will surely improve blood circulation in your thighs and strengthen hips and joints. It even reduces the fat around the pelvic area, thus helping you to get back in shape.

However, if you want to eliminate excess fats from your lower body, You must try these yoga asanas for thighs and hips reduction.

1. Utkatasana or Chair Pose

Utkatasana or chair pose - yoga poses for bigger hips and thighs

In this exercise, you do deep squats in which you position your legs as if sitting in a chair. It keeps your muscles, legs, and hips in shape.

  • Stand straight with your feet and arms together by your side.
  • Inhale and raise your arms straight up without bending your elbows.
  • Breathe out and bend your knees, keeping your thighs parallel to the floor.
  • Keep your back straight and push your hip bone to the ground and the top of your thigh bone towards your ankles.
  • Try to stay in this pose for 10-15 minutes.

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2. Virabhadrasana or Warrior Pose

All three steps of Virabhadrasana or Warrior Pose - yoga asanas for thighs and hips reduction

This pose strengthens your arms, shoulders, thighs, and back muscles, all together and turns your whole lower body flexible

  • Stand straight and keep your legs apart from each other. Raise your arms aligned  to the floor.
  • Now bend your left knee, making a right angle. Make sure to make a 180o angle between your arms and hips.
  • Keep your face straight, and try the pose with your other leg after a few seconds.

3. Natarajasana or Lord Of The Dance Pose

Natarajasana or Lord Of The Dance Pose -  yoga for Thighs and Hips

This posture focuses on building ankles and legs while stretching your chest, shoulders, and thighs and improving your balance.

  • Stand straight on your left knee, lifting your right foot back until you can touch your ankle with your right hand.
  • Keeping your chin facing upwards, extend your left arm straight in front.
  • Ensure your legs, thigh, and hip are properly balanced.
  • Maintain this posture for about 20–30 seconds and repeat the same with the other leg.

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4. Ustrasana or Camel Pose

All three poses of Camel pose or Ustrasana - yoga for thighs and buttocks

This yoga for thighs and buttocks helps stretch your abdomen, chest, shoulders, and the front part of your hips, thighs and back muscles.

  • First, kneel on the yoga mat, place your hands on your hips, and ensure that your knees are aligned with your arms.
  • Your feet should be facing the top.
  • Then, curve your back and place your palms over your feet, ensuring that your arms are not bent.
  • Keep your neck relaxed, and hold on to this pose for as long as possible.
  • Exhale deeply, Straighten your back and return to the starting position.

5. Upavistha Konasana or Seated Wide-Legged Forward Fold

This exercise improves flexibility in the legs, shoulders, hands, neck, arms, and spine and keeps you energized throughout the day.

Upavistha Konasana or Seated Wide-Legged Forward Fold - yoga for Thighs and Hips
  • Sit with your legs extended straight in front and then open your legs, stretching to the sides as wide as possible.
  • Inhale and bring your hands forward to the floor between your legs.
  • Keep your body straight and avoid curving the backbone.
  • To exit the pose, bring your hands back and sit in a relaxing position.

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6. Navasana or Boat Pose

All three poses of Navasana and boat pose - yoga poses for bigger hips and thighs

One of the most well-known yoga poses tones the abdominal muscles while strengthening the lower back.

  • Lie down with feet straight and arms beside your body.
  • Lift your chest and feet off the ground at the same time, touching your arms towards your feet.
  • Keep your eyes and toes aligned; take a deep breath.
  • While Exhaling hold the position for 10-15 seconds.

7. Salabhasana or Locust Pose

This pose improves sitting posture, helps relieve lower back pain, and strengthens the back muscles supporting your spine.

Salabhasana or Locust Pose - yoga asanas for thighs and hips reduction
  • Lie down on your belly and keep your arms to  the side of your body
  • Inhale and lift your legs and head. Note that your knees and arms are linear.
  • Rest the weight of your body on your lower ribs, belly, and pelvis.
  • Now, slowly bring your legs and head down back to the rest.

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8. Setu Bandhasana or Bridge Pose

Third and final pose of Setu Bandhasana or Bridge Pose - yoga asanas for thighs and hips reduction

This backbend will open your chest up and keep your spine flexible. This yoga pose is for bigger hips and thighs and relaxes your entire body.

  • Lie on your back with your knees bent and legs parallel to your feet.
  • Now inhale to lift your hips and place your hands under your back on the floor.
  • Broaden your chest and lift the back of your thighs and the bottom of your buttocks even higher, keeping the thighs parallel.
  • Exhale, and put your body to rest.

9. Paschimottanasana Seated Forward Bend

This unique pose straightens your back. This yoga for thighs and hips improves flexibility and soothes your anxieties.

Paschimotan Asana or  seated forward bend - yoga for Thighs and Hips
  • Sit with your legs together in your front.
  • Inhale and take your both arms upwards.
  • Now, exhale and bend yourself as both your arms touch your toes and try to touch your nose to the knees.
  • If you cannot reach your toes, hold your ankles or knees.
  • You can hold on to this posture for as long as possible.

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Regularly practicing yoga can be a life-changing step that helps bring your body to shape and add flexibility and strength to your thighs, hips, and lower body. You just have to make sure to correct postures and sequence to avoid any sprain.


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