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Belly fat can often be very stubborn. Basically, of all body parts, this area is the hardest to shape.
If you do manage it, people usually notice it first. Good results on the belly can therefore give a big boost to one’s self-confidence.
Besides that, a slim belly also brings considerable health benefits. Abdominal fat is closely linked to type 2 diabetes, insulin resistance, heart disease and some 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 series of exercises 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 also more flexible.
To perform this pose follow these steps:
- Lie on your stomach with your legs extended and your palms on the floor under your shoulders.
- Let your chin and all your 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 with the exhale return the 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 for safety.
2. Bow pose (Dhanur ASANA)
This pose strengthens the core abdominal muscles.
To fully use its potential, rock forward and backward so 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, especially the back.
To perform it follow these steps:
- Begin 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 during this time.
- Then, during an exhale, return to the starting position.
- Repeat this exercise 5 times. Relax for about 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 also strengthens the muscles in the legs and back.
To perform this pose follow these steps:
- Lie on your back with your legs extended together and your arms at your sides, palms facing down.
- On an inhale begin lifting your legs. Keep them straight (don’t bend your knees).
- Point your toes forward and try to lift your legs as high as you can.
- Begin lifting your head, back and arms as well. Arms should be straight, aiming toward the knees and forming an angle of about 45˚ with the body (i.e. parallel to the floor).
- Breathe normally and hold this position for 15 seconds.
- With an exhale 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 at the same time the most effective for burning abdominal fat.
In addition, it tones and strengthens the shoulders, arms, back, thighs and buttocks.
To perform it correctly follow these steps:
- 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 backward.
- On an inhale look down at your palms. Your back and neck should form a straight line. Draw your belly in.
- Your palms should be fully touching the floor, 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-releasing 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 follow these steps:
- Lie on your back with your legs extended and your arms at your sides. Heels should touch each other.
- On an exhale bend your knees and slowly draw your legs toward your chest. Your thighs should exert pressure on your chest.
- Hold your knees firmly in position by hugging them with your arms.
- While continuing to exhale lift your head and pull 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 your knees. Gradually return to the starting position.
- Repeat the exercise 5 times with 15-second relaxing breaks.
Conclusion
Perform the listed series of exercises regularly every day, or at least 3 to 5 days a week with no more than a 1-day gap.
You can exercise at any time of day, but for better results in speeding up metabolism it is recommended to do it in the morning.
