Everybody, at some point in his life, has to fight against belly fat. Sometimes belly fat can occur even people are eating healthy food and live in a healthy way. In every situation, if you face with gaining fat around your belly you don’t need to panic. In the article below you will find some easy yoga exercises that will help you to blast away belly fat.
Yoga is one of the best exercises, which existed for 5.000 years. According to WebMD yoga is a workout for overall body and tones and tightens muscles, but at the same time relaxes and calms the mind. There are more than 100 forms of yoga, with a different intensity, so anybody can find the proper program to include in his daily routine. In the article below are explained 10 yoga exercises that help to burn off abdominal fat.
It proves to be nearly a full body workout. The target is in thebelly area, .the thighs, shoulders and back.
It is a similar pose to a push-up. The arms are extended under the knees and hands positioned under the shoulders and arms.
– Breathe while you are looking ahead of your hands (back and spine should be straight).
– Pull in your abdominal muscles (keep hands flat and your fingers spread).Stay in this position for 15-30 seconds and then release the knees.
– Repeat this pose 5 times with a 15-second break in between.
Wind Easing Posture (Pavanamukthasan)
It is a beneficial exercise that soothes lower back pain, strengthens your core, and hips. In addition, it promotes healthy pH levels and increases metabolism.
Start by lying on your back, legs stretched out with your heels and arms at your side.
– Bend your knees while you move them toward your chest (Breath out)
– Pull your knees closer into your body and hold them
– Apply pressure to your abdominal muscles while you are in this position (keep your thighs tightened)
– Stay in this position for 60-90 seconds (breath deliberately and deeply).
– Release the knees and allow your arms to rest on your side (Breath out)
Repeat the moves 5 times with a 15-second break between each pose.
Pontoon Posture (Naukasana)
The targets are the back and leg muscles which ultimately help to reduce of stored fat in the waist.
Begin in a lying position on your back, legs stretched out and your arms down at your side.
– Raise your legs up and stretch your toes and feet (Inhale and keep your legs straight).
– Form a 45-degree angle with your body
– Hold the post for 15 seconds (breath normally)
– Back to the starting pose and rest for 15 seconds.
Make 5 reps. Rest in between each one.
Bow Posture (Dhanurasana)
It strengthens the core, tightens abdominal muscles, and promotes easy digestion.
Begin in lying pose on the stomach down, your legs are stretched out and arms to your side.
– Bend the knees upward, reach your arms back and hold your ankles or feet.
– Stay in this position 15-30 seconds (breath normally)
– Return to the lying position (exhale) and rest for 15 seconds.
Make 5 reps with a rest in between each one.
Cobra Posture (Bhujang asana)
It strengthens the spine and upper body and proves to be a multi-muscle workout.
Note: t this pose is not recommended for people who suffer from a hernia or back injury or women who are pregnant.
Begin in lying pose on stomach down
– Pull your arms in under your shoulders and stretch your legs away from your body
– Your toes and chin should touch the floor.
– Thrust your body chest upward (Breathe in deep)
– Stay in the pose for 15-30 seconds and slowly exhale.
– Rest for 15 seconds.
Make 5 reps with a rest in between each one.
It is similar to the bow pose. It offers a workout for the belly, back, arms, and legs.
Begin by lying on your back, your legs are stretched and your arms at your side
– Raise your chest upward and your feet off the floor (Breathe in deeply and keep your gaze forward)
– Stay in this pose and inhale and exhale 10 times
Make 5 reps with 15 seconds of rest in between.
The focus of this pose is strengthening the spine, pulls in the abs, and supports the hips and thighs.
Note: According to the article on The Health Site this pose should not be used if you have a back or knee injury or if you suffer from chronic headaches or insomnia.
Start in standing pose straight up with your hands in the Namaste position in front of you
– Bend your knees, like you are sitting in a chair
– Lift your hands above the head.
– Bend your torso inward when you go deeper into the position
– Hold the position for as long as you can (Breathe normally)
The benefits of this pose are: relief for stiff muscles, strengthening the hips and spine and stretching the abdominal muscles. In addition, it is proven to lower high blood pressure, improves digestion and controls symptoms of menopause.
Begin by lying on your back.
– Push off the floor with your feet (Exhale)
– Lift your body, your buttocks and back are off the floor, but your neck remains down
– For additional support, push your hands down on the ground.
Stay in the position how long you can.
Warrior 1 (Veerbhadrasana 1)
It is a natural pose that gives your back a nice stretch, strengthens your core, thighs, and buttocks. In addition, it is a calming position that promotes clarity and peace.
Start in a standing position, feet brought together and your hands to your side
– Extend your right leg forward and your left leg backwards
– Turn little your midsection, facing your bent right knee
– Lift your body up from your knees (Exhale)
– Stretch your arms upward and back to create a slight arch
– Stay in this position for 15-30 seconds (breath normally)
– Break the pose by slow exhaling and straightening your right knee
– Push off your right leg and return gently to the original pose
– Repeat the same for the opposite leg.
Warrior 2 (Veerbhadrasana 2)
It is similar to Warrior 1. It is best done in conjunction with the pose described above.
– Follow the same steps as above, but instead of the raising your hands above your head, extend them outward from your torso
– Turn your head and face toward your right leg
– Repeat the same for the left leg.
It is strongly recommended to include yoga into your regular workout routine.
Sources : remedydaily.com