7 Yoga Positions To Help Lose Belly Fat
Belly fat is something nearly everybody has to battle at some point in their life. Even if you eat a balanced diet and work out regularly, getting a flat stomach can definitely take some time. However, you shouldn’t be discouraged because some easy yoga moves will work wonders on your midsection.
Yoga has been an effective form of exercise for over 5,000 years. WebMD describes yoga as a full body workout that not only tones and tightens muscles, but relaxes and calms the mind. With over 100 forms that range from simple to complex, anybody can incorporate this exercise program into your daily routine. Let’s take a look at 7 easy yoga poses that help tackle abdominal fat.
The sedentary lifestyle and prolonged hours of sitting have become a norm in the contemporary world. Also, the stressful commute to workplaces and the bad postures which come with it have complemented the issues of back pains and spasms.
As a result, neurologists, spine specialists, and physiotherapists are today thronged with lots of patients suffering from severe back and spine problems.
Medicine and curative measures are surely not the most viable means to treat such conditions. Hence we need to look for some preventive ways to treat these.
The Indian practice of Yoga has been rediscovered recently and has been found to have the answer to the riddle.
Cobra posture (Bhujang)
This doesn’t just reduce belly fat it is also great for strengthening your abs, the upper body and your back.
So how do you do this pose?
Lay on your belly with your legs straight out and your hands should be placed under your shoulders. Breathe in through your nose slowly and raise your upper body with your arms, try bending back as far as you can go but leave your head straight forward. Stay in this position for 30 seconds. Go back down to the beginning pose and stay there for another 30 seconds. Repeat this five more times. Make sure to take a break after each repetition for 15 seconds.
NOTE: If you have an ulcer, hernia, back injury or you are pregnant, do not do this exercise.
Bow posture (Dhanurasana)
This exercise will strengthen the core of the abs.
How to do this exercise?
Lie down on your stomach with your legs stretched out and arms on each side of the body. Bend your knees and grab the ankles (or feet) with your arms and hold the position. Then take a breath and lift your head up and start to bend it backwards while trying to lift your legs as high as you can. Stay in this position for 30 seconds. After that, return to the original position and repeat this exercise 5 more times with a break of 15 seconds between each time.
Pontoon posture (Naukasana)
This pose will eliminate body fat around the waist and it can also strengthen the muscles in your legs and back.
How to do this pose?
Lay on your back with your legs straight out and your arms on each side of your body. Breathe in and raise your legs but keep them straight with your body (Don’t bend your knees). Now raise your legs as high as they can go. While in this position try to reach for your toes to make your body into a 45° angle. Try to stay in this position for 15 seconds. Repeat this exercise five more times and take a break after every repetition for 15 seconds.
Even though this yoga pose is one of the easiest to do, it is very effective in burning belly ft. It also strengthens the shoulders, arms, back, thighs, and buttocks.
How to do this exercise?
Place your hands and knees right underneath your shoulders and hips. Tuck the toes under and start to step your feet back in order to extend your legs behind your body. Then look ahead of your palms so your neck and spine are aligned and hold in your ab muscles. Your body should form a straight line from your head to your heels. Make sure that your hands are flat on the ground and your fingers are spread apart. Stay in this position for 30 seconds but for better results. You should repeat this exercise 5 more times with a break of 15 seconds after each turn.
NOTE: Do not perform this exercise pose if you have high blood pressure or any shoulder or back injuries.
Wind Easing Posture (Pavanamukthasana)
This exercise has numerous benefits. It can relieve lower back pain, strengthens the abs, thighs, and hips, balances the pH levels in the stomach, and cures constipation.
How to do this exercise?
Lie down on your back with your legs stretched out and arms at the side. Your feet should be stretched out with your heels touching one another. Then bend the knees and slowly bring them toward the chest. Use your thighs to put pressure on the abdominal area. Clasp your hands underneath the thighs to hold your knees properly. Stay in this position for 90 seconds. Repeat the exercise 5 more times with a break of 15 seconds between each turn.
Cat and Cow Pose
This pose if the best one for stretching your lower back and spine. It is another one that is great for pre- and post-yoga programs and can also be used for a stretching warmup and/or cool down in with any athletic exercise. Start with your hands and knees on the floor in a “tabletop position.” As you inhale, round your spine and curve it up like a cat. As you exhale, arch your back and lift your chest to make a cow pose (the opposite direction—push your stomach toward the floor). Do this slowly as you breathe as many times as you want.
NOTE: It is recommended to do these exercises early in the morning in order to boost your metabolism.
The bridge pose has a number of benefits including relief for stiff muscles, strengthening the hips and spine while also stretching the abdominal muscles to promote useful exercise. It has even been proven to help with high blood pressure, improve digestion and curb symptoms of menopause.
Start by lying on your back. Exhale as you push off the floor with your feet.
Raise your body so that your buttocks and back are off the floor, but your neck remains down Push your hands down on the ground for additional support. Hold the position for as long as you can.
The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. You should not do this pose if you have a back or knee injury and should be avoided if you suffer from chronic headaches or insomnia.
Stand up straight with your hands in the Namaste position in front of you Bend your knees as if you were sitting in a chair Raise your hands above your head. Bend your torso inward as you go deeper into the position Breathe normally as you hold the position for as long as you can.