How To Get Toned Fast And Easy


GET TONED FAST EASY WAY

Sun is finally beginning to show up. And that welcomes arrival of a beautiful spring. This means, not much time left when we would be booking tickets for a weekend getaway to a beach. But, are we ready yet?

Spending winter clad in furs and wool, we did not think for a moment before buying another chocolate waffle tart about the layers of fat we may be piling on. It’s time now to undo it, and get back into our colorful swimsuits.

So, I compiled a list of 7 yoga poses to get you toned, fit and ready for your holiday. 20 minutes, three days a week, that’s all it takes to sculpt your curves.

(Note: I’m keeping the breath work aside this time, highlighting only the physical aspect of each pose, for a fuss free sculpting session)

1. Three Legged Down Dog Pose

Three-Legged-Dog
Downward Dog Pose Split

It’s a variation of Downward dog pose that tones your butt, and back of thighs, while firming and relaxing the inner thighs.

Starting position: Begin with the downward dog pose.

  • Lift your left leg and stretch it as much as you can trying to get in straight line with your spine.
  • Hold for 5-7 breaths. Then, gradually lower it down.
  • Relax for a breath. Repeat with lifting your left leg. This is one cycle.

Tip: Ideally, you should do this pose for three times in row.

Read full info: Downward Facing Dog Split

2. Half  Moon Pose

half moon pose
Half Moon Pose (Chandrasana)

This pose will not only strengthen your core, but will tone your shoulders as well.

Starting position: Stand with your legs 1m apart, and hands wide stretched on sides.

  • Gradually, tilt to your left side, and balance yourself on left hand. In this position, your right arm, and leg would be wide stretched straight in air, and you’ll feel a relaxing stretch.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat on the right side. This is one cycle.

Tip: Do this pose thrice in a row to get rid of love handles and carve a curvy waist.

3. Awkward Chair Pose

Awkward Chair Pose
Awkward Chair Pose

This is one pose (a.k.a. Utkatasana) that targets multiple muscles at once – tones your butt, thighs, strengthens core and lengthens back.

Starting position: Stand with your feet shoulder width apart and hands folded in namaste. (Hands up Mountain pose)

  • Stretch your arms above your head while bending down hips imitating sitting position on a chair.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat for 4-5 times.

Tip: Bend only as much as it stretches your lower body. Do not strain your muscles.

4. Bow Pose

Yoga-Bow-Pose
Yoga Bow Pose (Dhanurasana)

Bow pose (Dhanurasana) aims to stretch the muscles of front thighs, abdomen and shoulders while toning hips, back and calves.

Starting position: Lie down on your stomach with hands on sides.

  • Lift your feet, bending legs.
  • Now, lift your arms to hold your legs by ankles. Once you do this, stretch upwards while trying to look at the sky.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat for 4-5 times.

Tip: Try to balance your body weight on as little ab area as possible to strengthen and firm your abdominal area.

5. Locust Pose

locust pose
Locust Pose (Shalabhasana)

Locust pose (Shalabhasana) has helped me tone more than one part of my body. Can you imagine toning your feet while you work on your back and butt?!

This pose is amazing. Abdomen, lower back, shoulders, inner arms – you name it. And boy! What shapelier calves you get.

Starting position: Lie down on your stomach with hands on sides.

  • Gradually lift your feet without bending knees, trying to form an angle of 30-45 degrees from the floor.
  • Simultaneously, lift your arms trying to keep them parallel to your legs.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat for 4-5 times.

Tip: Do not lift your head more than 15 cm from the ground and focus your gaze on the floor.

6. Reverse Warrior Pose

reverse warrior pose
Reverse Warrior Pose

This is another pose to make you get rid of flab on sides of waist, and tone your jiggly arms. And do I need to mention shaping thighs, and buttocks while relaxing shoulder blades?!

Starting position: Begin by getting into warrior pose II or Lunge pose.

  • Arch your back on left while trying to touch your left calf. Simultaneously, lift your right hand towards the sky and focus your gaze above.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat the steps on right side. This is one cycle.

Tip: Do 3 cycles in one go with feet stretched far wide.

7. Cobbler’sPose

cobbler's pose
Cobbler’s Pose (Baddhakonasana)

In all the exercise we do, our inner thighs get neglected and that’s where cellulite begins to pile up rendering women with that unattractive thigh gap. This pose kills this issue once and for all. It will relax and tone your inner thighs while opening your body.

Starting position: Sit on the floor with legs stretched together in front and hands placed on knees.

  • Bend forward to hold your feet with your hands and pull them towards yourself.
  • Your knees would be bent on either sides and your soles touching each other.
  • Keep pulling your feet in till you start feeling a stretch in the inner thighs.
  • Hold for 5-7 breaths. Slowly, go back into the starting position.
  • Relax for a breath. Repeat for 4-5 times.

Tip: Try to keep your knees as close to the floor as possible.

All the poses mentioned here, are for a quick tone and sculpt session, which you can do anywhere and anytime. All you need is a yoga mat.

If you are looking for a program that lets you lose weight, and get all these benefits in even less time, you must try Kris Fondran’s ShapeShifter Yoga. Its a unique yoga series with video tutorials, an ideal for busy moms, and those who cannot afford losing time in a gym membership.

Last Updated: May 29, 2014

Next Scheduled Update: Jul 29, 2014

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