Lose Weight With These Yoga Exercises for Women

Yoga isn’t just about stretching and strength training. It can be used for weight loss too. In fact, it’s considered one of the most effective forms of weight loss solutions amongst both men and women. But let’s focus on women since they often pursue forms of exercise that slims and trim rather than bulking up and forming muscle. So, if you’re looking for a great routine to help you shed those pounds then these are the best yoga exercises for women to follow.

1) Plank

The Plank is one of the most popular and well known yoga poses and for good reason. It’s effective. In one simple pose you target 6 key areas of the body. Begin by laying face down and prop your body up on your toes and forearms. Keeping your back as straight as possible, engage your core and hold the pose for 5-6 breaths or as long as you can.

Target Muscle Areas:

• Upper arms
• Shoulders
• Lower Back
• Abs
• Thighs
• Glutes

2) Boat

The boat is another user favorite as it’s an easy move and targets the trouble areas; abs and thighs. Start by placing your body in a sitting position on the floor. Make sure to be resting on your buttocks and not the bottom of your spine. Incline your back and raise your legs in an opposing angle so your body forms a V. Keeping your legs and back straight, engage your core muscles and hold for 5-6 breaths.

Target Muscle Areas:

• Abs
• Thighs

3) Chair

If you’re a beginner and require some support you can start this move with your back up against the wall until you build up tolerance and can do it stand alone. Start by squatting your body into a mock sitting position and hold for 5-6 breaths. You can choose to have your arms hand down at your sides, or you can extend them in front of you for support. This also helps emphasize the abs.

Target Muscle Areas:

• Glutes
• Abs
• Calves

4) Willow

The Willow is a variant of the Tree pose but it’s aim is to help blast belly fat and work your abs. Stand straight with your feet firmly on the floor and shoulder width apart. At the same time, raise your hands above your head and lift one foot to rest on the inner thigh of the opposite leg. Hold that pose until you find your balance and then proceed to tip to the side, bending at the waist. Alternate between legs as well as sides.

Target Muscle Areas:

• Abs
• Thighs
• Upper Arms

5) Locust

Lay flat on your belly and stretch your arms out straight behind your back. Keeping your legs straight and feet together, proceed to lift them slightly off the floor. You should feel your back and shoulder really tighten and your chest open up. Hold the pose for 5-6 breaths or for as long as you can before release.

Target Muscle Areas:

• Glutes
• Chest
• Shoulders
• Lower Back

6) Triangle

Stand with your width spread wide so your legs form a triangle shape. Slightly shift your weight and bend at the waist while reaching down to one foot. Keep your legs straight during this pose. Hold the position for 5-6 breaths and then release, bringing your body back up in the standing position. Alternate between sides.

Target Muscle Areas:

• Abs
• Lower Back
• Thighs
• Calves

7) Cobra

Lay face down and flat on your belly. Place your hands, palms down, on the floor just underneath your chest and proceed to lift yourself up from the waist up. Keep your legs straight and firmly on the floor and stretch your chest and back as far as you can go. Hold this position for 5-6 breaths before letting go and releasing back down to the floor.

Target Muscle Areas:

• Chest
• Shoulders
• Lower Back

8) Bridge

Lay face up on the mat or floor. Place your feet firmly on the floor, bending at the knees and lifting your buttocks into the air. Stretch your arms up over your head and place them on the floor, then raising the rest your body into the air. Hold the pose for 5-6 breaths and then carefully release back down to the floor.

Target Muscle Areas:

• Back
• Shoulders
• Thighs
• Arms

9) Tree

Much like the Willow pose only this move has your standing still and training your muscle strength. Stand with your feet shoulder width apart and your hands touching in front of your chest. Lift one foot to rest on the inner thigh of the opposite leg and hold the position for 5-6 breaths. You can mix it up and cover more muscle areas by raising your arms above your head.

Target Muscle Areas:

• Legs
• Abs
• Arms
• Lower back

There’s no doubt that yoga can be used for many things and it has so much to offer in terms of health and weight loss benefits. There’s a yoga routine for just about anyone. It’s about starting off small and building up your tolerance. These are some of the best yoga exercises for women who wish to burn calories while toning up those weak muscles.

Tips:

• Stay hydrated! Drink water before, during, and after any workout routine. Yoga can be deceiving, but you actually tire your muscles the same as a gym workout.
• Stretch before and after your workout. This reduces the risk of pulling muscles and inducing pain.
• If you experience any major pain or discomfort during exercising then contact your doctor immediately. Working out on an injury can result in permanent damage.