I am a 20 year old college student from Bengaluru. I have a pretty face but my problem is that I am fat at the waist and thighs. This happened when I stopped dancing Bharatanatyam, which I was learning from 8 years. But now I want to do something to acquire a svelte figure. I don’t want to squander exhorbitant amounts by going to the gym. So can you please suggest simple, but cost- effective exercises that are best suited to reduce my thighs and waist?
Dear J.M. It is quite obvious that dancing was keeping your figure trim. Why don’t you start practicing it again? Many people learn different dance forms not just as a hobby but also for the sheer joy of it. Besides, it’s a great stress-buster as well. Dancing, as you have seen, promotes weight loss and gives you a well-toned body. Belly dancing, especially can keep your waist and tummy in shape. So why don’t you learn belly dancing? I’m sure you can find suitable places in Bengaluru where they charge decently for belly-dancing classes. I’ve heard that belly-dancing is quite a rage in Bengaluru these days.
Exercise, in any form, whether it is dance, yoga, pilates etc. is most essential for health and beauty. If you ask me, one of the easiest, cheapest and most effective exercise that’s good for the thighs is cycling. I’ve seen so many girls who commute to school/ college by cycle with such well-toned thighs and legs. Quite a few have confided in me that they have gotten rid of their thunder thighs with cycling. So why don’t you try cycling for fitness. Cycling for at least 15-20 minutes per day or even thrice a week will help. For your information, cycling strengthens the back, leg, arm and stomach muscles and improves cardiovascular activity. Cycling is considered to be a good all-round exercise as it benefits the hearts and lungs besides strengthening various muscles. 12 minutes of cycling will burn about the same amount of calories in 5 mintutes if you run fast. Read more about cycling in this post.
Even the most busiest person can devote at least 10-15 minutes every day for exercise. I’m sure even you can spare some of your quality time for fitness especially since you seem determined to get into shape. You may also try a simple squatting exercise such as this to begin with. Squat exercises, apparently are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs can be done in almost any location. They tone the legs, lift the butt, strengthen the core muscles of the body and increase joint flexibility. Certain Yoga poses can also help to reduce your waist, hips and thighs. Suryanamaskar, for instance helps in toning the whole body and some of its poses are simply great for keeping the lower body lean and toned, especially the waist, abdomen and thighs. So if you have already learnt yoga, try to do at least 3 Suryanamskars in a day and gradually increase it to 10. Within a month ot two you will shed enough weight and your waist, tummy and thighs will be the envy of all. But if you have never tried Yoga before, I suggest you begin it under the guidance or an expert yoga instructor to avoid wrong moves and injury. Once you get it right you will feel confident enough to do it on your own. Now if you are interested, here are some awesome exercises and yoga poses to get in shape. This video, especially is for reducing inner thighs and this one for upper thighs, while this video depicts thigh dancing exercise . These thigh toning exercises and this waist reduction exercise video are also wonderful. Some other asanas that’s useful for reducing thigh weight are Baddhakonasana (check this), Titali Asana (Butterfly Pose) (check this), Trikonasana (Triangle Pose) (check this), Gomukhasna (Cow Pose) (check this), Warrior Pose (Virabhadrasana) (check this) and many others. As for waist reduction Uttana Vakrasana (watch this video) is great as also Chakki Chalana Asana (churning the mill) (see this). Your yoga instructor will be able to guide you better regarding specific exercises to tone specific body parts.
You haven’t asked anything regarding diet. But still I would want to advise you on this. All the time and energy that you spend in exercise will go in vain if you stuff yourself with junk & deep-fried food or consume aerated drinks. So avoid (or minimize) these. Your diet should consist of plenty of fruits, green vegetables, low-fat yogurt (curds) or buttermilk. Have cereals and other food stuffs in smaller quantities than what you have been taking so far. Have less of rice, potatoes and meat. You may find the information in the following posts useful: Weight reduction diet tips, Foody tips, Fatty Facts, Lose weight in 4 weeks & Will yourself slim.
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