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Belly fat can often be very stubborn. Essentially, of all body areas, this region is the hardest to shape.
However, if you manage it, people usually notice it first. Good results on the belly can therefore give a person a big confidence boost.
Besides that, a slim belly also brings considerable health benefits.
Abdominal fat is closely linked to type 2 diabetes, insulin resistance, heart disease and certain types of cancer.
It is basically the most dangerous place to store fat. So it will be very beneficial for you if you can get rid of it.
There are several series of exercises aimed at shaping the belly. However, yoga is among the most effective of them. And unlike some other exercises, almost anyone can do it.
But yoga alone 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 you can.
- Hold this cobra-like position for 15 to 30 seconds.
- Slowly exhale and return your body to the starting position.
- Repeat this exercise 5 times. Take a 15-second break between each repetition.
- If you have a stomach ulcer, a hernia, or a back injury, then do not perform this exercise to be safe.
2. Bow pose (Dhanur ASANA)
This pose strengthens the core of the abdominal muscles. To fully utilize its potential, rock forward and backward to massage the abdominal area.
Besides affecting the abdominal muscles, this pose also kick-starts the digestive system, preventing constipation. It also stretches the whole body, especially the back.
To perform it, proceed as follows:
- Start lying on your stomach with your legs extended and your arms at 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 while doing so.
- Then exhale as you return to the original position.
- Repeat this exercise 5 times. Relax for approximately 15 seconds between repetitions.
3. Boat pose (Nauk ASANA)
This is a great yoga pose that targets fat around the waist. It is also excellent for the abdomen and strengthens the muscles of 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.
- Begin to lift your head, back and arms. Your arms should be extended, aiming toward the knee area, and your body should form about a 45° angle (approximately 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 repetitions.
4. Plank pose (kumbhaky ASANA)
This pose is the least strenuous, yet the most effective for burning abdominal fat.
In addition, it tones and strengthens the shoulders, arms, back, thighs and glutes.
To perform it correctly, proceed as follows:
- Start from a position with your palms on the ground under your shoulders and your knees under your hips.
- Tuck your toes under and gradually straighten your legs back.
- As you inhale, look down at your palms. Your back and neck should form a straight line. Pull in your abdomen.
- Your palms should be fully touching the floor, with the fingers slightly apart.
- Hold this pose for 15 to 30 seconds. For better results try to hold it as long as you can.
- Exhale and lower back down to your knees.
- Repeat the exercise 5 times with 15-second breaks between exercises.
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 your arms at your sides. The heels should touch each other.
- Exhale, bend your knees and slowly pull 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 relaxation breaks.
Conclusion
Perform the given series of exercises regularly every day, or at least 3 to 5 days a week with no more than 1 day gap.
You can exercise at any time of the day, but for better results in boosting metabolism it is recommended to do it in the morning.
