Lack of exercise, high-stress levels, and an unhealthy diet equal a flabby tummy. When it comes to losing belly fat, there are no shortcuts to take! While proper eating habits are a must, incorporating yoga poses/excersises to reduce belly fat in your daily routine can help encourage weight loss to a great extent.
With yoga, you get not only targeted workouts that can help improve your body shape and slim down your waistline but it also the ability to control your mind and body like never before!
If you find abdominal crunches extremely tiring and boring, try yoga poses in their place to achieve a toned stomach. Here are some yoga poses for belly fat reduction that not only help work toward a flat stomach but will also help tone your overall body.
The Best Yoga Poses to Lose Belly Fat
This is an ideal warm-up yoga posture to reduce belly fat. It improves blood circulation and ensures that your body is ready for the routine that will follow.
Another way to blow up that belly fact? Yoga Burn! You’re going to want to check it out to keep shrinking that tummy.
How to Do the Mountain Pose
- First, with your feet flat, stand while slightly spreading out your heels and bring both your big toes in contact with each other.
- Keep your spine straight with hands on both sides of the body.
- Inhale deeply while stretching your spine. Raise your hands above your hand and stretch as much as possible.
- Try to stand on your toes and lift your ankles while facing the ceiling.
- Breathe normally and hold the posture for about 25 seconds.
- Repeat this asana 10 times and relax for about 10 seconds before attempting the repetition.
Benefits of the Mountain Pose
The Mountain Pose (also known as Tadasana) helps in improving your posture, firming the buttocks and abdomen, strengthening ankles, knees, and thighs, and relieving sciatica pain that affects the outer side of the legs, hips, and back.
People suffering from insomnia, headaches, and low blood pressure should avoid performing the Mountain Pose or check with their doctor first.
A confluence of 12 yoga postures, the Sun Salutation pose (also known as Surya Namaskar) is to be practiced daily in the morning while facing the sun to reap its maximum benefits.
How to Perform the Sun Salutation Pose
- Expand your chest, relax your shoulders, and stand with both your feet joint together.
- Now, while inhaling, lift both your arms; as you exhale, bring them in front of your chest and form a prayer position.
- Inhale, raise your hands, and stretch backwards.
- Now exhale, bend forward, and try to touch your knees with your forehead.
- With your palms placed on the ground, bend your left knee and stretch your right leg backward.
- Hold your breath and do the same with the left leg.
- This is known as the plank pose. Now, while holding your spine out, come down to the ground; your chin, chest, and knees must be in contact with the ground.
- Now inhale, stretch forward, and bend backward.
- Keep your hands fixated on the ground, exhale, and lean forward.
- As you inhale, bring your right leg between your elbows and stretch upwards.
- Inhale deeply after bringing your left leg forward.
- Stretch back from the waist and return back to your initial position.
Benefits of the Sun Salutations Pose
This pose is beneficial to all your internal organs and body parts, from head to toe. Practicing this pose regularly will keep you energized and healthy.
Individuals with cardiovascular diseases, high blood pressure, and spinal problems and menstruating women shouldn’t perform this pose. Pregnant women should consult their doctor before attempting this asana.
Standing Forward Bend Pose
The Standing Forward Bend pose (also called Padahastasana) is one of the great yoga poses for weight loss. The belly gets completely compressed while you bend forward in this pose, leading to a toned tummy.
How to Perform the Standing Forward Bend Pose
- This pose is continued from the Sun Salutations pose.
- Stand with your feet resting together, heels touching each other, hands on the sides, and spine erect.
- Deeply inhale and lift your hands upwards.
- While exhaling, bend forward while keeping your body parallel to the ground.
- Now, inhale, exhale, and then bend completely forward while letting your body fall away from your hips.
- Try to touch the ground with flat palms and without bending the knees.
- If you are a beginner, start with trying to touch just the ankles or toes, working your way to the ground.
- Hold your breath, tuck your stomach in, and hold this position for 1-1.5 minutes.
- Exhale and lift your body back to the Tadasana pose.
- Repeat this asana about 10 times with an interval of 15 seconds between every 2 repetitions.
Benefits of the Standing Forward Bend Pose
This pose helps in strengthening the wrist joints, improving digestion, toning your abdominal muscles, and relieving physical and mental exhaustion.
Mastering Uttanasana is highly recommended before performing Padahastasana. It is a less challenging forward-bending posture. Individuals with spinal disc disorders shouldn’t perform the pose at all.
Extra pounds around the belly are usually the fastest and easiest weight to put on and shedding that excess fat can also be one of the hardest things to do. Although there is no proven research that you can blast extra fat cells in one particular area than in any other, an exercise plan and diet that allows you to lose your overall weight will most certainly help that belly bulge benefit from it.
Regardless of whether you’ve practiced yoga before, it can boost your belly-shrinking plan. Incorporating the above yoga poses in your daily routine can not only help in toning your trouble spots but it also has the power to alter your sleep patterns, eating habits, and your overall mood. Regular yoga practice can play a vital role in helping you achieve your long-awaited six-pack!