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Exercise can serve a number of functions in your life from providing your body with feel good endorphins to making it easier to create a calorie deficit for healthy weight loss. Along with the host of benefits that come with exercise, you may begin to notice that as you regularly integrate this habit into your lifestyle, you will begin to look (and feel!) better in your body. Your clothes may begin to fit better, and while the number on the scale won’t necessarily change, you can expect some positive changes coming your way.
That being said, you can’t exactly target specific parts of the body to lose weight in, but you can target particular muscles that you’re looking to build and strengthen. If you’re working towards tight and toned legs and glutes, we asked yoga instructors Brett Larkin and Samantha Cantu to provide us with their favorite moves to do the trick, and this is what they suggested.
High Lunge
Even without dumbbells, lunges can be an incredibly useful addition to your workout routine. Larkin explains that this move “stretches and strengthens the ankles, calves, and hamstrings i.e. the whole leg,” allowing you to create a strong base for your muscle growth. “Start at the top of the mat in mountain pose and step back. Try to keep the legs apart and leave enough room for you to go up and down,” suggests Larkin. “Bring the back knee down to the mat (but not touching the mat) and pulse for 30 seconds. Repeat on the other side. Come out of the pose by coming back to the top of the mat in mountain pose.”
Downward Facing Dog
Downward facing dog is a great way to stretch out your hamstrings and increase flexibility in your legs while gaining strength. This pose can also stretch out the calf muscles, elongating the legs and helping to increase tone. “Begin on your hands and knees with the hands under the shoulders and knees stacked under the hips. Draw your abs up and lift your sitting bones to the sky, stretching the legs,” advises Larkin. “Make sure your legs are hip-width apart. Let your head hang and gaze at your feet. If your back is rounded, bend your knees. Otherwise, root down firmly with your hands and feet. Lower your knees to come out of the pose.” Pedaling your feet can also help to shift the muscle strain from leg to leg, placing more focus on flexibility.
Utkatasana / Chair pose
Chair pose is a commonly practiced yoga position which works the entirety of your legs from glutes to feet. “This pose targets inner and outer thighs, calves, and even strengthens the ankles,” explains Cantu. “The pose is beginner friendly and you can intensify the pose by lifting your heels. Start off by holding for about 30 seconds and work up to holding for a minute.” Lower your body into a hovering squat with your feet together and lift your arms to point diagonally upward, alongside your head and ears. You should begin to feel the burn quickly.
Virabhadrasana II / Warrior II
Warrior II is another staple yoga pose which will build muscle in your body by engaging several areas. “This classic pose simultaneously stretches and strengthens the legs. Rooting down in the front, bent leg strengthens the quadriceps and calf. Grounding down in the knife edge of the back foot stretches the hip adductors,” explains Cantu. “Make sure to move through both sides. Start off by holding for 30 seconds and work up to holding for a minute.” Repeat so that both legs have a chance to be challenged in the front of your body, and this will also provide you with the opportunity to build your core muscles as well.
