Introduction
In 2025, with the transformation of people’s lifestyles, the time spent sitting has been continuously increasing, while the time for exercise has become relatively scarce. As a result, more and more fat accumulates in the legs, hips, and abdomen, which affects the beauty of the body. Therefore, reducing fat in these areas through fitness has become the main goal for many female fitness – enthusiasts. Besides the abdomen and legs, the buttocks are also a part that women pay great attention to. During full – body shaping training, a well – trained buttocks is a necessary condition for a perfect figure. Exercising to get a perfect buttocks can adjust the overall body proportion and add points to one’s own figure.
Yoga for Hip and Thigh Fat Burning
Most women choose yoga for fitness because of its gentle movements, which match the female temperament, and it can perfectly achieve the effect of body – slimming. Here are some yoga asanas for burning hip and thigh fat, combined with a reasonable diet, one can quickly shape the body to their satisfaction.
1. Tiger Variation
Kneel on the mat first, then place your hands on the ground like a reptile and lift your abdomen, tightening the core. Extend your right arm forward to the same height as your shoulder. Stretch your left foot backward in a straight line with your hips, then hook your toes back and re – engage your abdomen. Next, extend your right hand to the right side while your left – hand palm is on the ground to support your body. Extend your left leg to the left at hip level, with the toes facing the front of the yoga mat. Usually, do it 5 – 10 times each time, keep breathing evenly, and repeat the exercise.
2. Phantom Chair Twist to Crescent Twist
Stand straight with your feet together, place your weight on your heels to lengthen your abdomen, and put your hands together in front of your chest with your fingers interlocked. Then, exhale and bend your right elbow, sticking it above your left thigh to do a phantom chair twist. After a few breaths, transfer your overall weight to your left foot, lift your right foot off the mat, and straighten your right leg backward in a crescent twist. Keep your core strong and your chest up, hold for 5 even breaths, and then switch to the other side.
3. Standing Stretch with Hands Grasping Toes Variation
Keep the standing forward – bend movement, then use your hands to grab the thumbs of your feet, with your feet close to the yoga mat. Then inhale and feel your back spine get extended, and your calves feel the force to tighten the muscles. Transfer the overall weight to the top of your left foot, use the muscles of your hips and legs to drive the body, stretch your right foot upward, keep it at the level of your right hip for about 5 even breaths, and then switch to the other side for the exercise.
4. Standing Hand Grasping Toe Stretch
Start by standing in mountain pose to activate your core strength. Lift your right knee to a position level with your hips and reach your foot forward with your right hand grasping the thumb of your right foot, you can slightly bend your knee. Let your abdomen fire upward to keep your body stable, hold your hips with your left hand, open your chest, and then stomp your right foot to the right side of your body. During the process, let the toes hook back to fix the leg muscles, let the foot move as far away from the body as possible, stretch your left arm to the left side, put your attention on the raised thumb, take about 5 even breaths, and then switch to the other side for the exercise.
5. Dance Pose
First, keep standing in mountain pose and let the muscles in the front of your thighs start to exert themselves. Bend your left knee, open your shoulders by grabbing the foot grip with your hands, and extend your right arm in front or directly in front of your body. Lift your hips, breathe in, let your legs lift behind you, stand with the strength of your calves to keep yourself backbending to bring your toes up, lift your chest, keep breathing evenly for about 5 – 10 times, and then switch to the other side for the exercise.
6. Crescent Variation
This movement requires you to take a step forward with your right foot, press your left foot against the mat with the instep, lift your chest and arms at the same time, keep your leg muscles stretched, tighten your thigh muscles, drop your tailbone down, lift your abdomen and shoulders for 10 rhythmic breaths, and then switch to the other leg and take a step forward for practice.
7. Single – Leg Bridge
First, lie flat on the yoga mat, legs apart at the same width as the hips, let the knees be perpendicular to the back of your feet above, and your feet should be close to a store. Then press down on your triceps, lift your hips, rotate your inner thighs to the ground, and let your shoulders move to the middle. Interlock your fingers at the bottom of your back, press against a store, and continue for 5 even breaths. Then you can slightly increase the intensity, lift your right foot towards the sky, hold for 5 breaths, and then switch to the other leg for the exercise.
These 7 movements can effectively stretch the muscles and add some strength – based training, which can quickly help us lose fat and shape an aesthetically pleasing curve. The fat accumulated in the hips and legs will gradually disappear. For women, this not only makes the body perfect but also greatly improves their temperament.
