The summer sun is upon us, and we’re ready to get our bikini tops and shorts out of the closet and relax on the beach. Even though everyone has a body that is a summer body, toning it does no harm. A little summertime workout is all you need to improve your attitude, stamina, and confidence.
Now, this doesn’t mean you spend endless time perfecting your body in the gym. You can improve your flexibility and become the ultimate fitness boss without attending fitness classes. There are different approaches available that can build strength that doesn’t include you lifting weights. FitEngine has got the answer for you: Yoga.
Unless you have been stuck in the Upside Down, you know about the various advantages of yoga. It’s not only a great way to tone your body, but you can easily work all of your major muscle groups simultaneously, from your stomach to your legs.
You can easily relieve aches in your body, enhance your sleep quality, sharpen your mind, and help with your anxiety. Thanks to this age-old practice, your mind is calmer, feels less pressure, and is stress-free. It has a positive effect on your body, mind, and soul.
If you have been scrolling through Instagram and TikTok, you might have noticed that the people practicing yoga aren’t just really good at bending in weird shapes. They also have nicely sculpted bodies that the yoga pants and tops hug their physique. It raises the question of whether yoga can shape and tone a physique.
What Is Meant By “Toning”?
Toning refers to the building and improvement of specific muscle groups. They typically include arms, thighs, and lower stomachs. In a way, you’re technically doing strength training. However, this doesn’t mean that yoga only will be your one-way ticket to having the body of an ice skater. It would help if you also reduce body fat so your enhanced muscles can show. This calls for routine cardio exercises.
Regardless of your bodily aspirations, if the main objective is to have a toned body and be generally healthy, you have to focus on balanced meals which are rich in nutrients. Hello greens, goodbye McDonalds! In the end, if it’s a toned body you need, you’ll have to balance your diet and workout routine.
Does Yoga Equal To Strength Training?
Yoga will help you build stronger muscles. But, it might not be the quickest way to build muscle. Different types of yoga can help you develop muscular strength. As you move more actively and try out new postures, you can fat and calories which will highlight your muscles.
Also, when yoga is being discussed here, it doesn’t mean those stretch and restores yoga classes that take place in a candlelit room. As fun and fantastic as those yoga classes may be, their main purpose is to promote relaxation and rehabilitation. For toning and developing muscles, you will have to try something tougher.
It is possible to combine your body movements and breaths in all forms of yoga, which is a terrific method to become more aware of your complete body. However, a more dynamic approach is required for muscle toning. The more intense the poses are, the longer your body stays in those positions will ultimately determine how much your body will look toned.
Things you’re Going To Need Before You Get Started
Yoga classes are something you’re likely to sign up for after reading this article immediately. It is one of the best exercises if you desire a completely toned physique. However, there are a few necessities you should have before you start practicing. These will aid you in being at ease while you practice all the different poses.
- Yoga mat: Even though it can be practiced without any footwear, this will help you maintain your balance as you change positions.
- Right Attire: While practicing different poses, nothing is more painful than having your clothes clump in inappropriate areas. Invest in some yoga pants, and you’ll thank us later. If you prefer leggings that nicely fit your body and simultaneously allow mobility, then go for it. Don’t forget tank tops. Making an informed decision will guarantee comfort while practicing.
- Props: This exercise doesn’t require you to be particularly flexible. However, if you discover that you are experiencing difficulties with certain positions, straps and blocks are there for you. They will give you the assistance that will help you perform better.
Scientific Support For Fitness and Yoga
Well, if you still need further proof that yoga can help you get a toned body, then here are some scientific researches to back up the claims. According to a study, regularly practicing yoga positively affects fitness, flexibility, and mobility as strengthening and stretching classes.
Eighty individuals who participated in a 24-week study practiced Sun Salutations six days every week. They found that their maximum shoulder and bench press measurements significantly improved after the trial.
More than 170 individuals participated in a 12-week Hatha yoga session as part of separate research. The participants had greatly improved at strength training like push-ups when the trial had ended.
Yoga Poses For A Toned Body
Well, there are plenty of these poses. When yoga professionals were asked to submit their top positions for gaining strength and building muscle, they recommended the below poses. Let’s learn some yoga poses that help tone your body and build muscles.
Bridge Pose
This is also known as Setu Bandha Sarvangasana. Lie gently on your back. Your arms should be by your body’s side with your palms should be face-down. Keep your knees bent and separated at hip distance. Your heels should be as close as they can get to your butt.
Let out a deep breath and raise your lower back from the ground by applying pressure on your feet’s heels. Bring your shoulders as near to each other as you can. If you can, try to link your fingers together behind your back. This will help you get a better backend. Hold the position for a few minutes before bringing your lower back to the ground. At a minimum, do this yoga pose 3 more times. This will help tone your thighs and glute muscles.
Plank Pose
This is also known as Phalakasana. The stable aspect of this position will strengthen your shoulders, abductors, glutes, and obliques. This position can assist in creating a lean, powerful abdomen if practiced regularly.
Begin by placing your somewhat spread fingers on the ground, as you would start in a plank position. With your heels facing outward, your toes should be touching the mat. Your shoulders should be aligned with your wrists.
To prevent your bottom from protruding into the air, tuck your spine. To prevent a slumping chest, you can widen your shoulders. Inhale while contracting your glutes and quadriceps. Maintain this pose for a minimum of half a minute, and you can go for 3 minutes. Do this yoga pose 3-5 times more. Rest whenever you feel tired.
Four-Limbed Staff Pose
It also known as Chaturanga Dandasana. Begin in a plank position. Position yourself on your tiptoes. This way, your shoulders will extend a little farther from your fingertips as you take a deep breath.
Let out a deep breath as you drop yourself into a linear position. Your biceps and elbows should be pressed in by your side. Just think of it as a half-push-up. It’s an excellent way to strengthen your midsection and arms. Your neck should be extended, and your eyes should be looking forward.
To ensure that your butt aligns with your body, you can contact your lower abdomen. This is quite a challenging pose. If your back begins to sink, try doing it safely by lowering your knees. This might be an easier way for you to get into this position.
Crescent Lunge
It is also known as Anjaneyasana. This powerful, all-body pose develops flexibility, mobility, core muscles, balance, and upper- and lower-body toning. Just as the name suggests, get into a lunge position by extending your right foot. The front knee should be bent at a 90° angle while your weight is equally distributed.
Your back heel and knee should be lifted while you lower your abdomen. Your arms should be pointing upwards. This will engage not only your core but also your quadriceps. Maintain this position for at least 10 breaths.
You can tone your physique with yoga, but it needs dedication. You need to give it ample time so that you can get the right and desired results. Try to practice it at least 4 times a week to get optimal results.
FitEngine has all the details and information you need regarding yoga for beginners and the right yoga classes in New York City. We also have guides and reviews about Pilates, fitness, dancing, stretching, flexibility, and mobility workouts in NYC. Get in touch or book a class.
