Belly fat can be so stubborn and one of the hardest areas on the body to eliminate that fat. Many people find that it is easy to lose excess fat from other parts of the body and it is extremely difficult to remove the belly fat once it gets deposited. Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person. The larger the size of the abdomen the greater the health risk. People with belly fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc.
There are plenty of yoga Asanas and exercises which help in reducing belly fat, among them below five are most effective and can be practiced by any healthy person. But it is important to understand that in order to eliminate the belly fat, it is necessary to focus on nutrition as this is as much as 70% of the result.
Yoga to Reduce Belly Fat :
1. Dhanurasana (Bow Pose):
This is a pose that helps in giving a good stretch to your back, thighs, abdomen, arms as well as chest muscles. It will also help in improving your posture.
How to do:
- Lie down on your chest or in a prone position on the yoga mat. Make sure that your legs are together and your feet are placed on the ground. Rest your hands on either side of the body with your palms facing the ground.
- After a deep exhalation, lift your leg backwards so that you’re your knees are in a position to touch your buttocks.
- You need to also lift your head and move it backwards.
- Now take your hand backwards and try to hold your ankles with your hands.
- Your body weight ahs to be supported by your abdomen. Take a deep breath in and try to lift your knees even higher.
- Hold this posture for about 15 to 20 seconds. Work on it gradually so that you can extend to hold on this posture for about 90 seconds.
- You should be breathing normally while holding this pose. Exhale out and then relax your body by bringing it to the original position.
- Repeat this posture for 10 times a day during the initial stages and gradually build it up to 30 times a day with a 15 second break between each repetition.
2. Pavanamuktasana (Wind Relieving Pose):
This pose is highly effective in preventing and relieving constipation and indigestion problems. In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area. You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat.
How to do:
- Lie down on your back with arms resting close to your body on either side.
- Bend your knees and keep your feet close together on the floor.
- Take a deep breath. As you exhale slowly bring the bent knees towards your chest. Your thighs will be applying pressure on your abdomen. Clasp your knees with hands to keep it in position.
- Inhale and as you exhale lift your head slowly and bring your chin near to the knees.
- Remain in this position for about one minute. Breathe deeply
- Exhale slowly and allow your head to rest on the floor. Release your knees and keep your feet on the ground. Bring the hands down and keep it on the side of the body.
- To reduce belly fat you need to repeat the pose for at least 10 times. Take 15 second intervals between the repetitions. The beginners can practice the above pose with a single leg at first.
3. Naukasana (Boat Pose):
If you practice this yoga posture on a regular basis, then you can be assured of enjoying a flatter belly in due course of time. You need to hold this posture for about a minute or so to help in proper contraction of the abdominal muscles. It is a perfect asana that will help you to tone your abs and enjoy a flatter ab.
How to do:
- Lie flat on your back on the yoga mat with your toes facing the ceiling. Your palms must be resting flat on the ground on either side of your body.
- Take a deep breath inside. You must now lift your head, chest and legs off the ground and while doing this you have to exhale.
- Stretch your arms towards your legs so that they are parallel to the ground. Keep your fingers also stretched out like your toes.
- You need to gaze at your feet and hold this position for about 30 seconds initially. You will feel the contraction of the abdominal muscles. You can breathe normally in this pose.
- Once you become familiar with this pose you can extend the duration to 60 seconds or even more. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply.
- You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. You can take a 15 to 20 second break after each repetition.
4. Paschimottanasana (Seated Forward Bend):
This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles. This is a good yoga posture for people suffering from digestive disorders.
How to do:
- Sit straight on the floor with your legs folded, one over the other as in Padmasana.
- Stretch out your legs to the front. Your toes should be pointing to the ceiling.
- Inhale deeply and raise your hands above your head without bending the elbows.
- Exhaling, bend forward from the hip and bring your hands down to touch the toes. Your head should be bent to touch the knees. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
- When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
- Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially.
- Gradually increase the time to five minutes.
- Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.
- To get the best result, you need to repeat the asana at least 25 times. Start with 10 repetitions and slowly increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to stretch one leg at a time.
5. Plank (Kumbhakasana):
This is the simplest yet most effective pose in yoga to reduce belly fat. Not only it reduce belly but it strengthens and tones your arms, shoulders, back, buttocks and thighs.
How to do:
Begin on your hands and knees rest directly under the shoulders and knees under the hips.
Tug your toes under and step the feet back one at a time, extending legs behind you.
Inhale and look slightly ahead of your palms so that your neck is aligned with spine.
Hold your abdominal muscles in.
Your body should form a straight line from heels to the head. Make you’re your hands are flat and fingers are spread.
Hold this posture for 15-30 sec or longer for better results.
Release the pose by dropping the knees to the floor on exhalation.
If you have back or shoulder injuries or have high blood pressure avoid doing this pose.
Repeat this for at least 5 rounds with relaxation for 15 secs after each round.
Practice Daily below yoga Asanas to reduce Belly Fat:
- Bhujangasana (Cobra Pose)
- Dhanurasana (Bow Pose)
- Naukasana (Boat Pose)
- Kumbhakasana (Plank Pose)
- Pavanamuktasana (Wind Relieving Pose)
- Utkatasana (Chair Pose)
- Salabhasana (Locust Pose)
- Paschimottanasana (Seated Forward Bend)
- Ustrasana (Camel Pose)
- Uttanpadasana (Raised Foot Pose)
- Marjariasana (Cat Pose)
- Kapalbhati Pranayam
- Chakrasana (Wheel Pose)
Not all exercises are suitable for everyone. Do not practice these poses if you are pregnant, recently under gone a surgery, have back injury or leg injury etc. If you feel pain, discomfort or dizziness does not continue.
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