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Belly fat can often be very stubborn. In fact, of all body areas, this region is the hardest to shape.
However, if you manage to do it, people usually notice it first. Good results on the belly therefore can give a person a big confidence boost.
Besides that, a slim belly also brings significant health benefits.
Abdominal fat is closely linked to type 2 diabetes, insulin resistance, heart disease and certain types of cancer.
It is essentially the most dangerous place to store fat. So it will be of great benefit to you if you can get rid of it.
There are several exercise series focused on shaping the belly. However, yoga is among the most effective of them. And moreover, unlike some other exercises, almost anyone can do it.
Yoga alone, however, will not be enough. Don’t forget that sometimes up to 70% of success lies in your diet.
1. Cobra pose (Bhujang ASANA)
This pose helps reduce the amount of abdominal fat and at the same time strengthens the abdominal muscles.
In addition, it also strengthens the entire upper body, including the back, by making the spine firmer and more flexible.
To perform this pose, proceed as follows:
- Lie on your stomach with your legs extended and your palms on the floor under your shoulders.
- Let your chin and all toes touch the floor.
- Slowly inhale and lift your chest by arching it backward as far as possible.
- Hold this cobra-like position for 15 to 30 seconds.
- Slowly exhale and return your body to the starting position as you breathe out.
- Repeat this exercise 5 times. Take a 15-second break between each repetition.
- If you have a stomach ulcer, hernia, or a back injury, then for safety do not perform this exercise.
2. Bow pose (Dhanur ASANA)
This pose strengthens the core abdominal muscles. To fully utilize its potential, rock forward and backward so that the abdominal area gets massaged.
Besides affecting the abdominal muscles, this pose also kickstarts the digestive system, thereby preventing constipation. It also stretches the whole body and especially the back.
To perform it, proceed as follows:
- Start lying on your stomach with your legs extended and your arms by your sides.
- Bend your knees and try to grab either your knees or your ankles with your hands.
- Inhale, lift your head up and begin to arch it backward. Try to lift your legs as high as possible.
- Try to hold this position for 15 to 30 seconds. Breathe normally during this time.
- Then, as you exhale, return to the original position.
- Repeat this exercise 5 times. Relax for about 15 seconds between exercises.
3. Boat pose (Nauk ASANA)
This is a great yoga pose to target fat around the waist. It is also excellent for the belly and strengthens the muscles in the legs and back.
To perform this pose, proceed as follows:
- Lie on your back with your legs extended together and your arms alongside your body, palms facing down.
- As you inhale, begin to lift your legs. Keep them straight (do not bend the knees).
- Point your toes forward and try to lift your legs as high as possible.
- Also begin to lift your head, back and arms. The arms should be straight, reaching toward the knees, forming an angle of approximately 45˚ with the body (i.e., parallel to the floor).
- Breathe normally and hold this position for 15 seconds.
- Exhale and return to the starting position.
- Again, repeat this exercise 5 times with 15-second breaks between each repetition.
4. Plank pose (kumbhaky ASANA)
This pose is the least strenuous, yet the most effective at burning abdominal fat.
In addition, it tones and strengthens the shoulders, arms, back, thighs and buttocks.
To perform it correctly, proceed as follows:
- Start from a position with your palms on the floor under your shoulders and knees under your hips.
- Tuck your toes under and step your feet back to straighten your legs.
- As you inhale, look down at your palms. Your back and neck should form a straight line. Draw the belly in.
- Your palms should fully touch the floor, with fingers slightly apart.
- Hold this pose for 15 to 30 seconds. For better results try to hold it as long as possible.
- Exhale and lower back down to your knees.
- Repeat the exercise 5 times with 15-second breaks between sets.
Do not do this pose if you suffer from high blood pressure or a shoulder or back injury.
5. Wind‑relieving pose (Pavanamukth ASANA)
This yoga pose massages the large intestine, regulates stomach acids, treats constipation, improves body metabolism, and relieves lower back pain.
It also strengthens and tones the pelvic muscles, hips and thighs.
To perform it, proceed as follows:
- Lie on your back with your legs extended and arms at your sides. Heels should touch each other.
- Exhale, bend your knees and slowly bring your legs toward your chest. The thighs should press against the chest.
- Hold the knees firmly in position by hugging them with your arms.
- While continuing to exhale, lift your head and bring it toward your legs so that your chin touches your knees.
- Hold the position for 60 to 90 seconds. Breathe deeply during this time.
- Then slowly exhale and release the knees. Gradually return to the starting position.
- Repeat the exercise 5 times with 15-second relaxing breaks.
Conclusion
Perform the above series of exercises regularly every day, or at least 3 to 5 days a week with no more than 1 day off.
You can exercise at any time of day, but for better results in boosting metabolism it is recommended to do it in the morning.
