Toned Legs and Abs with Balance-Focused Yoga
Yoga is a great way to tone your entire body, including your legs and abs. This workout will strengthen and tone these muscle groups, helping you achieve a strong, defined physique.
Before you begin, take a few minutes to warm up your body. This will help to prevent injuries. You can do gentle cardiovascular activities like jumping jacks or stationary jogging. Then, you can proceed with dynamic stretching exercises like circling your arms or leg swings.
Legs and Abs Workout
Once you're warmed up, you're ready to start your legs and abs workout. Here are a few poses to focus on:
1. Wrist Circles
Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Bring your hands in front of your body at shoulder height and then start rotating your wrists in a circular motion. After several repetitions, repeat the movement in the opposite direction.
Another way to perform this movement is with your hands clasped together.
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2. Forward Arm Stretch
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Straighten your arms in front of your body at shoulder height and interlace your fingers with your palms facing outward. Engage your core and then stretch your arms away from your body while keeping your spine straight. Moreover, bend your elbows to bring the back of your hands towards your chest, just right below your chin. Hold the position for a couple of seconds. Return to the starting position and then repeat the movement.
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3. Windshield Wipers
For this legs and abs movement, begin in an upright sitting position with your knees bent and your feet flat on the floor, while maintaining good alignment in your upper body. Place your hands on the floor behind you for support and widen your stance. Moreover, engage your core and then rotate your lower body to lower both knees to one side. Return to the middle position and repeat the movement on the opposite side.
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4. Side Bend
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Engage your core and place one hand at your side for support. Inhale and bend your upper body to the side, reaching over your head with your other arm while keeping your seat firmly flat on the floor. Open through the side of your body by tilting your chest upward. Moreover, depending on your comfort level, progress the movement by bending your supporting arm to deepen the side bend position. Hold this position for a few seconds. Relax and then return to the starting position. Repeat the movement. Complete for 5 repetitions on each side.
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5. Seated Spinal Twist
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Engage your core. Inhale and raise both arms overhead. Lower them down, placing one hand at your side while the other hand on the opposite knee. Engage your core and then twist your upper body to one side. Take a couple of deep belly breaths, in through your nose and then out through your mouth. Return to the starting position and then repeat the movement on the opposite side.
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6. Cactus Pose
Begin in an upright sitting position with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Raise your arms out at your sides to shoulder height with both elbows bent at 90-degree angles and your palms facing outward. Engage your core. Looking for a stretch through the chest and front of the shoulders, inhale and pull your arms back, squeezing your shoulder blades together. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.
7. Baby Cobra
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Then place your hands at your sides at chest level. Breathe in, contract your abdominal muscles, and then press up and arch your back. Use your back and core strength with minimal pressure from your hands. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
To make this legs and abs exercise more challenging, lift your legs and arms off the floor.
8. Upward Dog
From the Baby Cobra pose, tuck your toes under your heels. Straighten your arms and arch through your back to stretch your hips and lower back area. Then lift your upper body off the floor as you press your thighs against the floor, keeping your gaze forward. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
9. Child’s Pose
Begin in an upright kneeling position on the floor with your knees close together. Tighten your abdominal area. Shift your hips back to your feet and extend your arms in front. Drop your forehead on the floor, relaxing your mid-back area for a light stretch. Then close your eyes and hold this position for a couple of deep belly breaths in through your nose and then out through your mouth.
10. Tabletop Circles
Begin in a 4-point position with your hands beneath your shoulders and your knees beneath your hips. Maintain good alignment of your head, shoulders, and hips. Then press your palms firmly on the floor. Engage your core, and then push your body forward to start moving your body in a circular motion. Repeat the movement in the opposite direction.
In addition, another way to perform this movement is to place your hands at the center just below your chest with wrists closed together, then move your body from side to side. Perform the movement for as long as necessary.
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11. Cat-Cow
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal area. Inhale and slowly raise your head as you arch your mid back. Exhale and slowly lower your head down, rounding out your mid back. Repeat the sequence of movements for 5 repetitions.
Moreover, another way to perform this movement is to move your upper body in a circular motion. Repeat the movement as needed.
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12. Hip Tap
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core and then rotate your hips to one side. Then return to the starting position and repeat the movement on the opposite side.
Additionallyepending on your range of motion, rotate your lower body to tap your hip to the floor while keeping your arms straight.
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To counter the stretch, repeat Child’s Pose
13. Bird Dog
Begin in a 4-point position, with your hands underneath your shoulders and your knees underneath your hips. Contract your abdominal area. Then take a deep breath and lift one arm to align with your shoulder as you extend your opposite leg behind your body. Keep your hips and shoulders parallel to the floor. Moreover, exhale to return to the center, bringing your elbow towards your bent knee and rounding out your low back as you slowly drop your head towards your chest. Repeat the movement.
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14. Tiger Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. And then engage your core. Slowly shift your body weight onto your right arm as you lift your opposite leg. Gently pull your left foot towards you using your left hand, opening your chest and stretching your hips forward. Moreover, maintain balance by anchoring your opposite leg and hand firmly on the floor as you hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
To intensify this legs and abs movement, lift your joined foot and hand away from your body.
15. Downward Dog with Hamstring Stretch
Move into a 4-point position with your knees below your hips and your hands beneath your shoulder. Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips. Bend one knee to lift your heel off the floor, keeping your other leg straight, similar to a walking movement. Then repeat the movement on the opposite side. Complete for 5 repetitions, alternating sides.
Depending on your comfort level and range of motion, tuck your toes under to lift your heels off the floor, keeping your legs straight or keep your feet flat on the floor as you bend both knees. Perform either one of these exercise variations while keeping your spine straight.
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To counter the stretch, repeat Child’s Pose
16. Downward Dog with Hip Opener
Move into a 4-point position with your knees beneath your hips and your hands under your shoulders. Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips. Lift one leg and stack your top knee over your opposite hip. Pull back your shoulders in a straight line, opening the heart. Then lower your forehead towards the floor and keep your gaze behind you. Hold this position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
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At this point, from the end position of Downward Dog with Hip Opener, straighten the same leg towards the ceiling. Engage your core and then bend to drive your knee towards your chest. Hold the position for a couple of seconds, and then return to the starting position. Repeat the movement on the opposite side.
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To counter the stretch, repeat Child’s Pose
17. Downward Dog
From the Child’s Pose position, push back with your arms, straightening your legs as you lift your hips toward the ceiling, moving into a downward dog position. Hold the position for several deep belly breaths, in through your nose and then out through your mouth.
18. Forward Fold
From the Downward Dog position, walk your hands closer to your feet, moving into a Forward Fold position. Then slightly bend your knees and move your head close to your knees. Depending on your comfort level, flatten your palms on the floor as you keep your knees soft. Hold this position for several deep belly breaths, in through your nose and then out through your mouth.
Furthermore, to make this legs and abs exercise more challenging, you can move your upper body from side to side or place your hands on your shin
19. Gate Pose
From the Forward Fold position, walk your hands forward, engage your core, and then lift your left leg towards the sky. Then lower your extended leg as you anchor your left knee to the floor. Pivot your right foot to twist your body facing forward, then raise your right arm towards the ceiling. Hold the position for several deep belly breaths in through your nose and then out through your mouth. Repeat the movement on the opposite side.
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From the end position of Gate Pose, bring your extended arm overhead as you lift your right leg, ideally to be parallel to your body and extended arm. Then hold the position for a couple of seconds. Relax and then repeat the movement on the opposite side.
Depending on your core strength and range of motion, you have the option to stay in this pose or you can proceed with the next movement.
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At this point, to intensify this legs and abs movement, bend the extended leg and hold it with your right hand for support. Hold the position for a couple of seconds. Relax and then repeat the movement on the opposite side.
20. Side Plank with Chest Opener
Move into a straight-arm plank position, while maintaining good alignment with your head, shoulder, hips, and toes. Secondly, engage your core and move into a side plank position by stacking your left foot on top of your right foot. Once you find your balance, raise your left arm towards the ceiling and your gaze towards the floor. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and then repeat the movement on the opposite side.
21. Reverse Plank Straight Arm
From the Side Plank with Chest Opener position, rotate your body to plant your left heel and left hand on the floor, facing your body toward the ceiling. Keep your legs straight with your toes pointing upward. Engage your core and then lift your hips off the floor, raising your upper body and opening your chest as you gaze towards the ceiling. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and lower your hips down.
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22. Reverse Tabletop (Ardha Purvottanasana)
At this point, from the end position of the Reverse Plank Straight Arm, lower your hips to the floor. Engage your core, bend your knees, and then bring your feet flat on the floor, keeping them hip-width apart. Keep your arms behind your hips for support with your fingers pointing toward your feet. Gently lean back into your arms, take a slow breath in, and lift your hips towards the ceiling. Ensure your toes and knees are aligned forward. Keep your gaze straight ahead, upward toward the ceiling, or cautiously lower your head backward.
23. Boat Pose
From the Reverse Tabletop position, return to a sitting position with your knees bent and feet flat on the floor. Engage your core and lean your upper body back. Slowly lift both knees at a 45-degree angle above the floor, keeping your spine straight and toes pointing forward as you straighten your arms at your side. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Relax and return to the starting position.
24. Chaturanga Dandasana
Move into a straight-arm plank position, while maintaining good alignment with your head, shoulder, hips, and toes. Contract your abdominal area, then bend your arms to slowly lower your upper body towards the floor. Keep your upper body parallel with your bent elbows and hold this position for several deep belly breaths, in through your nose and then out through your mouth.
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Repeat Baby Cobra, Upward Dog, Downward Dog, and Forward Fold
25. Warrior II
Begin in an upright standing position with your feet considerably wider than shoulder-width apart, while maintaining good alignment in your upper body. Bend one knee and pivot your foot so that your toes point to the side, ideally at a 45-degree angle. Contract your core and extend your arms out to the sides at shoulder height. Turn your head to the same shoulder side to either focus on your front middle finger or to an unmoving object in front of you. Take several deep belly breaths, in through your nose and out through your mouth. Repeat the movement on the opposite side.
26. Triangle Pose
From the Warrior II pose, straighten back your left leg. Engage your core, and then bend your upper body to the side, placing your left hand on the floor while you extend your right arm overhead, ideally, your hips and arm are parallel with each other. Hold the position for several deep belly breaths, in through your nose and then out through your mouth. Repeat the movement on the opposite side.
You can bend your front knee to intensify this legs and abs stretch.
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27. Half Moon Pose (Ardha Chandrasana)
Begin in an upright standing position with your feet considerably wider than shoulder-width apart, while maintaining good alignment in your upper body. Pivot your left foot to the side. Engage your core and bend your upper body to the side with your hands reaching down the floor or plant your fingers on the floor for support as you lift your right leg up behind you. Extend your right arm toward the ceiling and maintain good alignment with your head, upper body, and right leg, making it parallel to the floor. Moreover, hold the position for several deep belly breaths and relax. Repeat the movement on the opposite side.
To intensify this legs and abs movement, adjust your left hand until it floats just above the floor while keeping your balance for several deep belly breaths.
28. Standing Knee Lift
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and then extend both arms overhead. Shift your weight onto your left foot and lift your right knee, ideally to hip height. Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and then return to the starting position. Repeat the movement on the opposite side.
After you've completed your workout, take a few minutes to cool down. This will help to bring your heart rate down and prevent muscle soreness. You can do some gentle stretches, such as hamstring and quad stretches.
Engaging in a leg and abs workout through yoga is an exceptional means of enhancing overall fitness. Yoga integrates various exercises targeting the lower body, core muscles, and abs. As you flow through poses like the Downward Dog poses, Gate pose, sumo squat, seated calf raises, and leg lifts, the right and left leg, core, and entire body are actively involved, fostering strength and flexibility.
Moreover, these dynamic movements build strength in the thighs, hamstrings, and glutes and activate the hip flexors, shoulders, and core muscles. By maintaining a steady focus on keeping the core engaged, yoga practitioners effectively sculpt and tone the abs, working towards that coveted six-pack.
Incorporating weights, such as dumbbells, intensifies the workout, adding resistance to exercises like squats, ensuring a holistic approach to muscle development. The rhythmic repetition of these legs and abs exercises not only burns fat but also promotes endurance and stamina, making yoga an effective and balanced practice for toning the entire body.
Tips
Ensure to breathe deeply and evenly throughout your workout. Focus on integrating your abs and core muscles throughout each pose. If you're new to yoga, start with a few minutes of poses each day and gradually increase your practice time. Be sure to listen to your body and then take breaks when needed. Yoga can help burn fat, strengthen muscles, and improve fitness.
So what are you waiting for? Start your yoga practice today and start seeing the results! The key is combining only the most effective, proven toning exercises to create a seamless ‘flow’ designed to target muscle groups. Check out now this 7-Minute Workout Bundle!
