If you want to sculpt your body without going to the gym, here is a list of seven yoga exercises to lose belly fat at home.
Belly fat can be a problem for most people who struggle with it at some point in their lives. But even with a balanced diet and regular exercise, getting a flat stomach can take longer than you’d like.
Fortunately, there are some belly fat reducing yoga exercises that can work wonders and make this difficult task easier.
Here are seven brilliant yoga poses to help you lose belly fat. Remember to focus on your breathing, take your time, and relax.
Say goodbye to belly fat with these yoga exercises.
1. Standing Forward Bend
This yoga exercise completely tenses your abdomen as you lean forward, which burns fat and strengthens your abdomen.
- Stand in the mountain pose with your hands on either side of your body and your feet together, heels touching.
- Keep your spine straight.
Inhale deeply and raise your hand upward. - As you exhale, bend forward until your body is parallel to the floor.
- Inhale, then exhale and bend forward completely, letting your body fall away from your hips.
- Try to touch the floor with your palms straight and without bending your knees.
- Beginners can start by touching their toes or just their ankles and work their way down to the floor.
- Hold your breath, tuck your abdomen in, and hold the position for 60 to 90 seconds.
- Exhale, leaving the toes and lifting the body to return to the mountain pose.
Repeat this exercise 10 times, taking a 10 second break between each set.
2. Plank
Plank is the simplest yet most effective yoga exercises to lose belly fat. As well as reducing belly fat, it also strengthens and tones arms, shoulders, back, buttocks and inner thighs.
- Start with your hands and knees under your arms and shoulders.
- Tuck your toes under and kick your feet back to extend your legs behind your body.
- Inspire while looking directly in front of your palms so that your neck and spine are aligned.
- Tense and hold your abs.
- Your body should be in a straight line. Make sure your hands are flat on the floor and your fingers are spread.
- Hold for 15-30 seconds or as long as you can. Do this pose 5 times?
- Exhale and drop to your knees.
Repeat this exercise 5 times, resting at least 15 seconds between each pose.
3. Pontoon Pose
In this position, you will focus the back, legs and abs.
- Lie on your back with your legs straight and your arms close to your body.
- Breathe deeply as you lift your legs, making sure they remain straight and fully extended.
- Make a 45-degree angle with your body by lifting your torso off the floor and using your arms to balance.
- Hold this position for 15 seconds. Return to starting position and hold for another 15 seconds.
Do the exercise 5 times and take a 15-second break between each pose.
4. Cobra Pose
Cobra pose are a great pose to strengthen abs and lose belly fat. These exercises will strengthen back, abdomen and entire upper body. They also make the spine flexible and strong.
- Lie on your stomach with your legs stretched out and your palms positioned under your shoulders.
- Your chin and toes should touch the floor.
- Slowly inspire and lift your chest up as you bend backward.
- Depending on your strength, hold this pose for 15-30 seconds.
- Slowly exhale and return your body to the starting position.
Repeat this exercise 5 times with a rest period of 15 seconds between each of the poses.
5. Mountain Pose
These simple pose helps improve posture and firms abdomen area.
- Stand with feet flat, heels slightly splayed and big toes touching. Keep your spine straight with your hands at your sides, palms facing your body.
- Stretch your hands forward and bring your palms together.
- Take a deep breath and straighten your spine. Raise your folded hands above your head and stretch as far as you can.
- Try to lift your ankles and stand on your toes with your eyes towards the ceiling. If you cannot stand on your toes, you can keep your feet flat on the floor with your eyes facing the ceiling.
- Breathe normally and hold the pose for 20 to 30 seconds.
- Inhale deeply, and as you exhale, slowly relax and bring your feet back to the floor.
Repeat the asana 10 times, increasing count gradually. Relax for 10 secs before you attempt next repetition.
6. Bow Pose
Bow pose is the best exercise for strengthening the abdominal core. To reach its full potential, rock back and forth while holding the pose. This movement gives your abdomen a full massage and activates the digestive system. Fights constipation. It also gives the whole body and back a good stretch.
- Start by lying on your stomach with your legs stretched together and your arms on either side of your body.
- Then bend your knees, reach your arm to the ankles of your feet and hold.
- As you inhale, lift your head and bend backward. Lift your legs as high as you can.
- Hold this position for 15 to 30 seconds. Breathe normally while holding the pose.
- As you exhale, slowly return your body to the prone position.
Repeat these exercise for at least 5 rounds with relaxation for 15 seconds after each round.
7. Bridge Pose
First, lie down on your back with your legs stretched out and keep your arms close to your body.
- Then, bend your knees while bringing the soles of your feet to your hands.
- Next, lift your body so that your back and buttocks no longer touch the ground.
- You should ensure that your neck and the soles of your feet are in contact with the ground.
- Also use your arms as extra support to maintain the correct position.
- Stay in the position as long as possible.
To achieve results in a short period of time, it is important to perform this routine regularly and consistently (2-3 times a week) and to combine it with a healthy diet to complement this work.
