Belly fat is something that almost everyone struggles with at some point in their life. Even by eating a balanced diet and exercising regularly, getting a flat stomach can take longer than we would like.
But you should not be discouraged, because with a few exercises, a balanced diet and yoga postures you will be able to do wonders in a few months of training.
Yoga has been an effective form of exercise for a long time. From WebMD they describe it as a complete workout that not only tones the muscles, but also relaxes and calms our mind. Therefore, if you have the opportunity, it would be a good idea to introduce yoga into your daily life.
Let’s now look at the 10 best yoga positions for stronger abs.
Plank (Kumbhakasana)
Thanks to this position, you will exercise your entire body in a very simple way. By doing the plank you will work the thighs, buttocks, shoulders, back and belly area.
How to carry it out:
1. Start in a position similar to the one you take when you are going to do push-ups, placing your hands vertically aligned with your shoulders.
2. Inhale while looking at your hands. Be careful to keep your back and spine straight.
3. Remain in this position, making sure to exercise and keep your abdominal muscles tense.
4. Remain in this position for 15-30 seconds.
5. Repeat the pose 5 times, leaving 15 seconds of rest between repetitions.
Wind Release Pose (Pavanamukthasan)
The wind release pose is a good exercise to relieve lower back pain, as well as to strengthen abdominals, hips and thighs.
How to carry it out:
1. Lie on your back with your legs stretched out, your heels touching each other, and your arms stretched out next to your body.
2. Exhale as you bend your knees and bring them up to your chest.
3. Keep your knees as close to your body as possible. Use your abdominal muscles to maintain the position.
4. Stay in this position for 60-90 seconds while breathing deeply and slowly.
5. Exhale as you return your knees to their starting position to finish the exercise.
6. Repeat the posture 5 times, resting 15 seconds between each exercise.
Pontoon pose (naukasana)
This posture focuses on the back and legs.
How to carry it out:
1. Start by lying on your back, with your legs stretched out and your arms close to your body.
2. Inhale as you lift your legs, making sure they remain straight and fully extended.
3. Form a 45-degree angle with your body, lifting your torso off the ground, using your arms to maintain balance.
4. Hold the position for 15 seconds, return to the starting position and let the body rest for another 15 seconds.
5. Repeat this exercise 5 times.
Bow Pose (Dhanurasana)
It is ideal for strengthening the abdominals and promotes easy digestion.
How to carry it out:
1. Lie face down with your legs stretched out and your arms close to your body.
2. Bring your feet back, while raising your straight arms to hold your ankles.
3. Hold the position for 15-30 seconds.
4. Exhale and return to the starting position, allowing your body to rest for 15 seconds.
5. Repeat the posture 5 times.
Cobra pose (Bhujang asana)
Strengthens the abdominal area and back. This position is not recommended for people who have suffered a back injury, or during pregnancy.
How to carry it out:
1. Start lying face down on the mat.
2. Stretch your legs as much as you can as you bend your arms next to your body so that your hands are under your shoulders.
3. Let your toes and chin touch the floor.
4. Breathe deeply and slowly as you push your trunk up.
5. Hold this position for 15-30 seconds and exhale slowly.
6. Rest 15 seconds.
7. Repeat 5 times, with a rest between repetitions.
The boat (Navasana)
As in the bow pose, with the boat you will exercise the muscles of the abdomen, back, arms and legs.
How to carry it out:
1. To begin, lie on your back with your legs stretched out and your arms next to your body.
2. Breathe deeply, while lifting your chest and feet off the ground.
3. Keep your gaze forward to facilitate the alignment of the body and the legs are in a horizontal position.
4. Stay in this position while inhaling and exhaling 10 times.
5. Repeat the posture 5 times, resting for 15 seconds each time.
Chair Pose (Uthkatasana)
With this posture you will strengthen the back, abdomen, glutes and legs. It is not recommended for those who have suffered or have a back or knee injury.
How to carry it out:
1. Stand with your hands in Namaste position in front of you.
2. Bend your knees as if you were going to sit in a chair.
3. Bring your hands above your head, stretching your arms.
4. Keeping your back straight, use the weight of your torso to find balance as you bend your knees more and more.
5. Hold the position for as long as you can while breathing normally.
Bridge Pose (Setubandhasana)
This pose will help relieve muscle stiffness, strengthen your hips and spine, while also stretching your abs to promote a useful exercise. Likewise, this posture has been shown to be of great help with high blood pressure, improves digestion and reduces the symptoms of menopause.
How to carry it out:
1. Start by lying on your back, with your legs stretched out and your arms close to your body.
2. Bend your knees while bringing the soles of your feet toward your hands. Next, lift your body so that your back and buttocks stop touching the floor.
3. Make sure that both your neck and the soles of your feet are in contact with the ground.
4. Hold the pose for as long as possible.
Warrior Pose 1 (Veerbhadrasana 1)
A posture that strengthens the abdominals, thighs and buttocks, which not only helps reduce fat, but also promotes inner peace and relaxation.
How to carry it out:
1. Start with your feet together and firm on the floor and your body upright.
2. Move your right leg forward, while extending your left leg backwards, very similar to the lunge movement.
3. Turn your left foot 90 degrees to the left and place your right foot about 45 degrees to the left.
4. Turn your trunk to the left, with your hips facing forward.
5. Bend your left knee, making sure it is directly above your foot. If you bend excessively you could injure your knee, so be careful!
6. Slowly stretch your arms upward while bending your back to slightly create an arch.
7. Remain in this position for 15-30 seconds while breathing normally.
8. Inhale and come out of the pose. Exhale by lowering your arms, turning your torso and legs towards the front and bring your legs together. Repeat the exercise changing legs.
Warrior Pose (Virabhadrasana II)
This posture strengthens the legs, back, shoulders and arms. Opens hips and chest, and improves balance.
How to carry it out:
1. Follow the steps as with the previous exercise, but instead of raising your hands above your head, stretch them crosswise from your torso.
2. Turn your head so that it is in line with your right leg.
3. Remain in this position for 15-30 seconds while breathing normally.
4. Repeat the procedure with the other leg.
