Stomach fat can be one of the most difficult and stubborn areas of your body to burn off. Most of the times, a big fat tummy is the first thing people notice when they observe you. Therefore having belly fat can make you very self-conscious, and it will affect your quality of life. The abdominal fat, in fact, is closely linked to heart diseases, type 2 diabetes, insulin resistance, and even some forms of cancer. Getting rid of belly fat is important because it is one of the most dangerous places in the body to keep the fat.
[expert_opinion expertname=’annieau’ opinion=”The best way to burn belly fat is to add cardio into your yoga sequence. Creating a flow sequence would help increase your metabolism. Try adding more vinyasas in between poses, and speed up the practice. Stay mindful of alignment and maintain regular breathing.”]
There are plenty of yoga asanas and exercises that help in reducing belly fat. Among them, the following 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 percent of the result.
You should practice these yoga poses to reduce belly fat almost every day to get fast and best results.
1. Bhujangasana (Cobra Pose)
Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch. This pose will strengthen the back, abdomen, and entire upper body. It also makes the spine flexible and strong.
How To Do Bhujangasana
- Lie down on your belly with legs stretched.
- Place the palms underneath the shoulder.
- Chin on the floor and all the toes touching the floor.
- Then, on inhalation slowly raise your chest up bending backwards as much as possible.
- This allows your body to look like a cobra ready to strike with the head raised.
- Hold the cobra pose for 15–30 secs depending on your ability.
- On exhalation slowly bring your entire body down to the prone position.
- Repeat this for at least 5 times with relaxation for 15 secs after each round.
Note: Don’t do this pose if you have a back injury, ulcer, and hernia, or if you are pregnant.
2. Dhanurasana (Bow Pose)
Bow pose is the best postures to strengthen the abdominal core. To reach its full potential rock back and forth while holding the pose. This motion gives your abdomen a full massage and activates the digestion system. Fights constipation. It also gives the full body and back a good stretch.
How To Do Dhanurasana
- Begin with lying down on your belly in prone position with legs stretched together, arms placed on either side of the body.
- Then bend the knees, reach your arm to the ankles of the feet and hold.
- On inhalation lift your head and bend backward. Lift your legs as higher as you can.
- Hold this posture for 15–30 seconds. Breathe normally while holding the pose.
- On exhalation, slowly bring back your body to the prone position.
- Repeat this for at least 5 rounds with relaxation for 15 seconds after each round.
3. Naukasana (Boat Pose)
This yoga helps you reduce belly fat and is excellent for fighting fat around the waist. It is very good for the stomach as well as strengthening the back and leg muscles.
How To Do Naukasana
- Lie down on a mat in supine position, legs together and stretched, arms to your sides facing down.
- On inhalation, start raising your legs without bending at the knees.
- Stretch your foot and your toes outward.
- Raise the legs as high as possible.
- Now raise both arms keeping them straight, attempting to reach toward your toes.
- Attempt to bring your body close to 45-degree angle.
- Breathe normally.
- Hold this pose for at least 15 seconds.
- Gently exhale as you release.
- Repeat this for at least 5 rounds with relaxation for 15 secs after each round.
4. Kumbhakasana (Plank)
This is the simplest yet most effective pose in yoga to reduce belly fat. Not only does it reduce belly fat but it also strengthens and tones your arms, shoulders, back, buttocks and thighs.
How To Do Kumbhakasana
- Begin on your hands and knees, hands resting 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 the 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.
5. Pavanamukthasana (Wind-Relieving Pose)
This yoga pose massages the colon, regulates acid levels in the stomach, cures constipation, improves metabolism, relieves lower back pain, and firms and tones the muscles of abdomen, thighs, and hips.
How To Do Pavanamukthasana
- Lie down in supine position with arms either side of your body and feet stretched out, heels touching each other.
- Bend your knees and on exhalation, gradually bring the bent knees toward your chest, with thighs applying pressure on the abdomen.
- Hold the knees properly in place by clasping your hands underneath the thighs.
- Again on exhalation, lift your head allowing your chin to touch your knees.
- Hold the position for 60–90 seconds, while breathing deeply.
- Exhale slowly, and release your knees. Bring your hands to either side of your body, palms facing the ground.
- Repeat this for at least 5 rounds with relaxation for 15 secs after each round.
- Repeat these poses every day or from 3 to 5 times, 3 days a week, spacing with a day off.
To boost your metabolism, you may want to do this series of exercises in the morning.
Caution
Not all exercises are suitable for everyone. Do not practice these poses if you are pregnant, have recently undergone a surgery, and have a back injury or leg injury. If you feel pain, discomfort, or dizziness, do not continue.