How to tone up butt/thighs?

[Lili]

I swim regularly but want to firm up my butt and thighs more. Tips please

[Jace794]

Exercising helped me to tone up a lot after I incorporated it along with taking acai berry. I know they say that pills do not work, nevertheless they sure worked for me, and they have been showcased on the Rachael Ray Show too. There is a free trial happening right now at http://dimock.hotstardiet.info , try it out, why not?

[Leto998]

It's displease, not please

[Dave378]

Exercise them constantly throughout the day
If you're sitting then flex your butt & thighs with like 3 sets of 15 reps
If you're going up stairs then flex your butt & thighs extra hard
Also you can do lunges & squats with high reps but that's kind of bad for your knees.
Working your butt/thighs as much as you can throughout the day is great for toning.

[BJ074]

Follow this Diet chart and yoga aasans

It is good that you have sought the help of Yoga to bring your body back into shape. While your practices and measure to eliminate excess weight or what you do is important, what you shouldn?t do is just as important.

* Don?t resort to weight reduction pills or powders of any sort and please avoid crash diets. We shall prescribe you a simple diet that is healthy, easy to follow and will deliver the desired results. See a nutritionist or dietician, if you must, but preferably one who knows and practices Yoga.

* Never skip meals. This makes you overeat at other times. So, by all means eat three or even four times a day, but eat light and sparingly.


Yoga Exercises

Standing Position

# Tadasana (Palm Tree pose)
# Parvatasana (Mountain pose)
# Trikonasana (Triangle Pose)
# Ardha Chakrasana (Half Moon pose)
# Padangusthasana (Toe to hand pose)
# Padahastasana (Forehead to knee pose)

Sitting Position

# Janu Sirshasana ((Forehead to single knee pose)
# Paschimottanasana (Forehead to both knees pose)
# Ushtrasana (Camel pose)
# Gomukhasana (Cow face pose)
# Simhasana (Lion pose)
# Marichyasana (Pose dedicated to the sage Marichi)
# Ardha Matsyendrasana (Half Lord of the Fish pose)


Supine Position

# Purvottanasana (Inclined Plane)
# Matsyasana (Fish pose)
# Pawanmuktasana (Wind relieving pose)
# Navasana (Boat pose)
# Chakrasana (Wheel pose)
# Sethu Bandhasana (Bridge formation pose)
# Halasana (Plough pose)


Prostrate Position

# Adho Mukha Svanasana (Downward Dog pose)
# Bhujangasana (Cobra pose)
# Dhanurasana (Bow pose)
# Shalabhasana (Locust pose)


Inverted Position

# Viparita Karani (Legs against the wall pose)
# Sarvangasana (Shoulder Stand)


Balancing Position

# Vrikshasana (Tree pose)
# Garudasana (Eagle pose)


Pranayamas (breathing exercises)

# Kapalabhatti (Skull cleansing)
# Anuloma-Viloma (Alternate Nostril Breathing)
# Suryabhedana (Right Nostril breathing)


Kriyas (Cleansing techniques)

# Jala Neti (Cleansing Nasal passages with water)
# Sutra Neti (Cleansing Nasal passages with rubber catheter)
# Vaman Dhauti (Cleansing stomach by vomit water on empty stomach)



Yogic Diet



This is very important, if you wish to get back into shape and develop a healthy, slim and shapely physique. Let your diet be Yogic and Sattvic (pure, light and predominantly vegetarian). This means plenty of raw foods ? salads, sprouts and seasonal fruit ? vegetable juices, dried fruits and loads of water.


Avoid potatoes, peas, chick peas, grams, peanuts, all non-veg fare, fried, fatty and spicy foods, junk / fast foods, packaged foodstuffs and confectionary products. Also keep away from milk and milk products such as cheeses and butter. But you may have plenty of diluted buttermilk prepared from skimmed milk. Avoid snacking between meals and, as mentioned before, never skip a meal.