7 Yoga Exercises To Help You Tone Your Core And Thighs

Last Updated:June 09, 2025, 10:15 IST

Despite significant weight loss, stubborn fat often remains in the stomach and thighs. Along with overall weight management, targeted exercises can help tone these areas.

Struggling to tone your stomach and thighs despite significant weight loss? These areas often store stubborn fat that can be challenging to eliminate. While focusing on overall weight management is essential, incorporating targeted exercises can help firm up these trouble spots. Yoga, when practised consistently alongside a balanced diet, is an excellent way to support weight loss and muscle toning.

Here are 7 effective yoga poses to help tone your stomach and thighs.

Chair Pose (Utkatasana)

This standing posture simulates sitting on an invisible chair, engaging your core and strengthening your thighs.

• Stand with your feet together.
• Inhale and raise your arms overhead.
• Exhale and bend your knees, lowering your hips as if sitting in a chair.
• Keep your back straight and ensure your knees do not extend beyond your toes.
• Hold for 30 seconds to 1 minute while breathing deeply.
• Slowly straighten your legs and lower your arms.

This pose tones the belly and thigh muscles while improving balance and posture.

Dancer’s Pose (Natarajasana)

A graceful backbend that improves flexibility and tones the legs.

• Stand tall with feet together.
• Shift your weight onto your right leg.
• Bend your left knee, holding your left ankle or foot behind you with your left hand.
• Extend your right arm forward for balance.
• Lift your left leg higher while keeping your chest lifted.
• Hold for 30 seconds to 1 minute, then switch sides.

This pose strengthens thigh muscles and enhances balance.

Garland Pose (Malasana)

A deep squat that opens the hips, stretches inner thighs and strengthens pelvic muscles.

• Stand with feet hip-width apart.
• Squat down, keeping heels on the floor and back straight.
• Bring your palms together in a prayer position at your chest.
• Use your elbows to gently push your knees apart.
• Hold for 30 to 40 seconds with steady breathing.

This pose improves blood flow to the legs, tones thighs, stretches hips and helps flatten the belly.

Cobra Pose (Bhujangasana)

This pose relieves fatigue, strengthens the core and supports abdominal toning.

• Lie flat on your stomach with legs extended and the tops of your feet resting on the floor.
• Place your hands beneath your shoulders.
• Inhale and slowly lift your chest by straightening your arms, keeping your hips and thighs grounded.
• Gaze slightly upward and hold for 20 to 30 seconds.
• Exhale and lower down gently.

Cobra pose strengthens abdominal muscles, helps burn belly fat, improves posture and boosts circulation to the core and thighs.

Legs Raised Pose (Uttanpadasana)

This pose targets the lower abdomen and thighs by activating core and leg muscles.

• Lie on your back with your arms by your sides.
• Keep legs together and lift them to about a 45-degree angle.
• Engage your abdominal muscles and hold steady.
• Maintain the pose for 20 to 30 seconds.
• Slowly bring your legs down.

This asana tones the lower stomach and thighs and aids digestion.

Bridge Pose (Setu Bandha Sarvangasana)

An excellent pose for toning hips, thighs and abdomen, while stimulating metabolism.

• Lie on your back with arms stretched sideways.
• Bend your knees and place your feet flat on the floor, hip-width apart.
• Lift your hips upward, pressing into your feet and shoulders.
• Clasp your ankles for support if comfortable.
• Hold the position, gently lifting your chin toward your chest to massage the thyroid gland, which regulates metabolism.

This pose strengthens your lower body and supports hormonal balance.

Plank Pose (Chaturangadandasana)

A powerful pose that builds strength in the arms, core and back, while helping burn belly fat.

• Start in a push-up position with your hands directly beneath your shoulders.
• Keep your body in a straight line from head to heels, engaging your core and legs.
• Hold the pose as long as possible, gradually increasing your time.

Plank is one of the best calorie-burning yoga asanas, improving posture and toning the upper body and abs.

Incorporate these yoga postures regularly into your routine for firmer thighs and a toned stomach, alongside a healthy diet for best results.

Location :

Delhi, India, India

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