Belly fat is something approximately everybody becomes to battle at any point in their life. Even if you eat a well-balanced diet and workout constantly, getting a flat stomach can take some time. But, you shouldn’t be discouraged because some simple yoga moves will work wonders on your midsection.
Yoga has been an active form of exercise for over 6,000 years. WebMD describes yoga as a full-body exercise that not just 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 everyday routine. Let’s take a look at 10 easy yoga acts that help tackle abdominal fat.
1. Board (Kumbhakasana)
The board pose proves to be almost a full-body workout. This move focuses on the thighs, buttocks, shoulders, back, and the stubborn belly area.Like Home Remedies for more
How to do it:
Step 1: Start in a pose alike to a push-up with your arms extended under your knees and hands placed under your shoulders and arms.
Step 2: Breathe in as you gaze before your hands. Take care to hold your back and spine straight.
Step 3: Hold your hands flat and your fingers spread as you pull in your intestinal muscles.
Step 4: Continue in this position for 15-30 seconds before releasing it to your knees.
Step 5: Return this pose 5 times with a 15-second break in between.
2. Wind Relieving Posture (Pavanamukthasan)
The wind easing posture is an excellent pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism.How to do it:
Step 1: Sleep on your back with your legs stretched out with your heels touching each other and your arms at your side.
Step 2: Breathe out as you turn your knees as you move them toward your chest.
Step 3: Keep your knees as you pull them closer into your body
Step 4: Squeeze your thighs and apply pressure to your abdominal muscles as you hold the position.
Step 5: Keep the position for 60-90 seconds as you breathe deliberately and deeply.
Step 6: Breathe out and free the knees as you allow your arms to rest on your side.
Step 7: Repeat 6 times with a 15-second break between each pose.
3. Pontoon Posture (Naukasana)
The pontoon pose focuses on the back and leg muscles which eventually helps reduce stored fat in the waist.
How to do it:
Step 1: Begin in a lying position on your back with your legs stretched out and your arms down at your side.
Step 2: Breathe as you lift your legs while stretching your toes and feet. Your legs should remain straight.
Step 3: Form a 40-degree angle with your body by reaching your arms toward your extended legs.
Step 4: Breath regularly as you hold the post for 15 seconds.
Step 5: Clear the pose and allow your body to rest for 15 seconds.
Step 6: Return the pose 5 times with a rest in between each one.
4. Longbow Posture (Dhanurasana)
The bow posture is perfect for strengthening the core and tightening abdominal muscles. It gives a full-body stretch that boosts energy and promotes easy digestion.
How to do it:
Step 1: Lie belly down on the mat with your legs stretched out and your arms to your side.
Step 2: Turn the knees upward while reaching your arms back to hold your ankles or feet.
Step 3: Keep the position 15-30 seconds while breathing normally
Step 4: Breathe and return to the lying position allowing your body to rest for 15 seconds.
Step 5: Repeat 6-10 times with rest time in between each pose
5. Cobra Posture (Bhujang asana)
The cobra pose encourages the spine and upper body it proves to be a multi-muscle workout. An article published on Healthy Food House states that this pose is not recommended for people who suffer from a hernia or back injury or women who are pregnant.How to do it:
Step 1: Begin by lying stomach-down on the mat.
Step 2: Open your legs away from your body as you pull your arms in under your shoulders
Step 3: Let your toes and chin to touch the floor.
Step 4: Breathe in long and slow as you thrust your body's chest upward.
Step 5: Keep the pose for 16-32 seconds and slowly exhale.
Step 6: Stay for 15 seconds.
Step 7: Repeat 6 times with a break in between each pose.
6. Boat (Naukasana)
Related to the bow pose, the boat pose offers a workout for the belly, back, arms, and legs.
How to do it:
Step 1: Begin by lying on your back with your legs stretched and your arms at your side
Step 2: Breathe in profoundly as you lift your chest upward and raise your feet off the floor.
Step 3: Hold your gaze forward to encourage alignment in your body.
Step 4: Keep this pose as you inhale and exhale 10 times.
Step 5: Renew this pose 5 times with 15 seconds of rest in between.
7. Board (Uthkatasana)
The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. A report on The Health Site warns that you should not do this pose if you have a back or knee pain and should be avoided if you suffer from chronic headaches or insomnia.
How to do it:
Step 1: Hold up straight with your hands in the Namaste position in front of you
Step 2: Submit your knees as if you were sitting in a chair
Step 3: Suggest your hands above your head.
Step 4: Turn your torso inward as you go deeper into the position
Step 5: Breathe regularly as you hold the position for as long as you can.
8. Bridge (Setubandhasana)
The bridge pose has several goods including relief for stiff muscles, extending 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.
How to do it:
Step 1: Commence by lying on your back.
Step 2: Breathe as you push off the floor with your feet.
Step 3: Put your body so that your buttocks and back are off the floor, but your neck remains down.
Step 4: Drive your hands down on the ground for additional support.
Step 5: Take the position for as long as you can.
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