Are you a woman and want to tone your muscles? If all the answers results in “YES” then please read this topic. There are several differences between the body of men and women. The difference is in the body structure and in body building muscles also. Woman body contains extra fat layer over the muscle which is not in men body and the muscles are also tender than the men’s one.
So, if you perform the muscle toning exercises implemented for men then it should not be appropriate for you. There are some common exercises but there are differences also. Take special care when you perform muscle toning exercises for your abs. Here are 5 muscle toning yoga exercises for women whom are very easy to perform are really effective.
Following Muscle Toning Exercises For Women:
Hands To Feet Pose (Pada Hastasana):
Stand straight on the floor keeping your spine erect .Now bend forward and also stretch your hands in downward position. Now put your palms under your feet by slightly folding your hand at elbow. Be careful about the fact that your knee don’t bend at this position. Hold this pose for 15-20 minutes and repeat it to perform again.The Hands to Feet Pose provides you many benefits like it trims the muscles of your waist and stretches the ligaments of the legs muscles especially the hamstrings. It also restores elasticity to the spine and also tones the muscles of your abs. This Hand to Feet pose is very much useful for reducing excess belly fat.
Bow Pose (Dhanurasana):
Lay straight on the floor facing your face towards the floor. Now uplift the upper portion of your body from the floor and at the same time also uplift the lower portion also from the floor. Stretch both of your hands in backward direction to hold your feet. This pose resembles you about the shape of an archer’s bow. Hold the pose for 10 seconds and release it. Then perform the pose for once more time. Bow pose improves the muscles of your tummy and back muscles. It also tones the muscles of your hand and leg as most strain was given in this pose. Actually this pose works on the muscles of your whole body.
Bridge Pose (Setu Bandhasana):
The Bridge pose strengthens the muscles near your spine and helps in strengthens the muscles of core and lower part of your body and brings strength. If you want to tone the muscles of the lower part of your body and the shoulder muscles try this. Now how to perform this pose? Lie down on the floor keeping your back on the ground with your legs stretching in front of you. Place your hands in side of your body facing the palms downside. Now fold your legs at knees keeping your feet on ground try to raise your hips from the floor. Lift your hands in upward direction over your head and rest it over the ground. Hold this position for 15-20 seconds. Who are suffering from serious back or knee injury don’t do this pose as it will bring more injury in same place.
Cobra Pose (Bhujangasana):
Lay straight on the floor keeping your face towards the ground. Now try to uplift the upper portion of your body from the ground while keeping the lower part of your body on the floor. Take support with the help of your hands keeping the palms downward and hold the pose for 10-15 seconds with repeat actions. This cobra pose tones the muscles of your hand as your body support goes on hand. The cobra pose improves strengthens the muscles in the arms and back. It also tones the muscles of your back and improves muscle flexibility. It is also effective in menstrual irregularities and problems of constipation.
Crane Pose (Bakasana):
Crane pose helps you to develop the muscles of your arms, hands, shoulders and abdominal muscles. It works on almost all muscles of your body as you have to keep the balance on your hands only which can be achieved by a good practice. This pose also increases the body balance, coordination of the organs and mind concentration power. But be aware! People those who have injuries in their hand don’t try this pose to perform. Lay straight on the floor facing downward direction. Now fold both of your legs at your knees and try to lift your whole body from the floor with keeping the balance on both of your hands. Be careful that your hands may not fold at your elbows and your feet do not touch the ground. Hold this pose for 10 seconds and increase the holding time by constant practice. The crane pose also gives an active stretching to the shoulder and back muscles of your body.