6 Best Yoga Exercises to Lose Thigh and Hip Fat

Yoga exercises can help reduce hip and thigh fat. (Photo via Pexels/KoolShooters)
Yoga exercises can help reduce hip and thigh fat. (Photo via Pexels/KoolShooters)

If you are looking to tone your hips and thighs, practicing yoga exercises can be the best thing to do.

A sedentary lifestyle, hormones, age, poor eating habits, and genetics are some common causes that contribute to excess fat in the lower body region, particularly in the hips and thighs.

However, with the right yoga poses, reducing fat can become a lot easier and more efficient. These yoga poses will not spot-reduce fat from your hips and thighs. However, they will help you tone up your lower body muscles, thereby making your legs look a lot slimmer and sculpted.

Listed below are some of the best yoga poses that can help shed fat from the hips and thighs. These asanas will tone your legs and strengthen your entire lower body.

Lord of the dance and 5 other yoga poses that will help you lose hip and thigh fat

1) Chair pose (Also known as Utkatasana)

Step-by-step instructions:

  • Stand straight with your arms raised overhead and biceps in front of your ears. Keep your arms parallel with your palms facing inward. Alternatively, you can join your palms and hold both hands.
  • Bend your knees so that your thighs get parallel to the floor. Keep your inner thighs parallel to each other and slowly press your heels into the floor.
  • Bring your tailbone down towards the floor and keep your lower back straight and long.
  • Stay in this posture for a few seconds and then come out by straightening your knees and bringing your arms down to your sides.

2) Lord of the dance pose (Also known as Natrajasana or Dancer pose)

Step-by-step instructions:

  • Stand upright. Lift your left foot and move it behind so that your left leg is parallel to the floor.
  • Bend your knee and reach your left arm to your left foot or big toe. Grab your left foot and gently stretch your right arm forward.
  • As you do this, keep your palms stretched out and keep your gaze on your right fingers.
  • Hold this posture for a few seconds and take deep breaths.
  • Come out of the pose and switch sides to repeat.

3) Warrior pose II (Also known as Virabhadrasana)

Step-by-step instructions:

  • Stand straight with your legs wider than your hip width. Turn your left heel with your toe pointing out. Use your right heel to ground yourself properly.
  • Make sure the arch of your right heel is in line with your left foot.
  • Maintaining this position, lower your hips and stretch out your arms so they get in line with your shoulders.
  • Turn your gaze to the front and hold the posture for as long as you can.
  • Repeat the pose on the other side.

4) Camel pose (Also known as Ustrasana)

Step-by-step instructions:

  • Sit straight and lift your hips to raise your body.
  • Open your chest and slightly lean back while reaching back and holding the soles of your feet.
  • Gently hang your head behind you and keep your gaze on the back. Make sure there is no pressure in the lumbar spine area.
  • Hold this pose for a few seconds and take deep breaths.

5) Garland pose (Also known as Malasana)

Step-by-step instructions:

  • Stand tall with your feet wider than your hips and then slowly squat down on the floor. Make sure to squat down as low as possible.
  • Keep your buttocks off the floor and join your palms in the front.
  • Push your elbows on the inner side of your knees and spread them as wide as possible.
  • Hold this pose for a few breaths and then stand back up.

6) Boat pose (Also known as Naukasana or Navasana)

Step-by-step instructions:

  • Sit upright with your legs extended straight in the front. Lift your legs off the floor while keeping your knees bent.
  • As you balance, slowly lift your hands off the floor and stretch them in the front.
  • Try to create a V shape with your lower and upper body.
  • Stay in this posture for a few seconds while taking long and deep breaths.


These yoga poses work wonders for toning the lower body, including the hips and thighs. However, they might not be suitable for people with lower back pain, stiffness, or certain health conditions.

Before you attempt these yoga poses, consult a doctor to determine whether they are safe for you. Most importantly, learn and practice yoga poses under the guidance of a trainer to prevent injuries.

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Edited by Ruby Khanna