Do you have Tummy Fat?
If yes, then this post is surely a “must-read” for you.
Herein, I have showcased 10 Yoga Poses to Reduce Belly Fat.
On the first count, it is very embarrassing to have tummy fat. It disturbs your quality of life and is the first thing that people observe about you when they see you for the first time.
As a matter of fat, Abdomen fat is one of the most problematic areas of your body. It should be noted that unhealthy eating habits, erroneous lifestyle, and lack of exercise – all lead to tummy fat.
Moreover, abdominal fat is one of the main causes of heart diseases, type 2 diabetes, insulin resistance and even some forms of cancer. Having belly fat is the first sign that you are leading an unhealthy lifestyle.
The more you have abdomen fat, the higher is the level of risk you carry. So, it is important to get rid of your abdomen fat as soon as possible. It should never be ignored.
Having said that, the silver lining is the fact that you can reduce or can get rid of your belly fat. This is where Yoga comes to your rescue. Yoga not only helps in reducing your belly fat, but it also allows you to control your body and mind. It can be accomplished by any person.
Actually, there are plenty of Yoga poses (“Asanas”) which help to reduce belly fat. However, in this post of Yoga poses to reduce Belly Fat, I have listed some of the most common and effective poses which can be practiced by any healthy person.
It should be remembered that these Yoga Poses should be practiced every day to get best results. In addition to practicing Yoga Poses, you should also take care to focus on proper and nutritious diet to reduce your belly fat considerably.
10 Yoga Poses to Reduce Belly Fat
1. Cobra Pose
Cobra Pose is known by the name of Bhujang Asana. Regular practice of Cobra Pose helps in reducing the belly fat and is known to strengthen the ab muscles. It makes the spine strong and flexible and also strengthens the entire upper body and back. It tones up neck and shoulders and improves overall blood circulation thereby helping to reduce stress and fatigue.
Steps of doing Cobra Pose:
You have to lie on the floor on your stomach.
Then you have to place your hands beside your shoulder.
Finally, you have to push yourself up and look towards the sky. The Cobra pose can be seen in the figure.
In this pose, you can clearly experience the stretch in your stomach.
2. Bow Pose
The Bow Pose is surely one of the best Yogic Poses for reducing your belly fat. It offers a good stretch to the abdomen area, back, thighs, arms, chest and also improves your posture.
Steps of doing Bow Pose:
First, you have to lie on the stomach on the floor.
Then arc your hands backwards and hold your feet.
Finally, pull yourself backwards.
While doing this pose, you can clearly feel the stretch in your arms, stomach, and legs.
3. Boat Pose
The regular practice of Boat Pose (Naukasana) guarantees you a flatter belly. It is regarded as one of the most sought after Yoga Postures. Doing this yoga pose for more than a minute helps in contracting your abdominal muscles. Its regular practice also strengthens arms, thighs, and shoulders. It is helping in toning up the entire body.
Steps of doing Boat Pose
First, you have to lie on the ground or on a yoga mat.
Then raise your hands and legs in the same direction as shown in the figure. Hold this yoga posture for a while before letting it go.
4. Camel Pose
This Yogic Posture helps in toning your abdominal muscles and reduces your belly fat.
Steps of doing Camel Pose:
First, sit in Vajrasana. Slowly lift your body from your knees in such a fashion that your whole body weight is supported by your knees. In this yoga pose, your heels should make a perpendicular line with the ground.
Now you have to exhale deeply and arch your back. Then hold your ankles with your hand. Finally, you have to tilt your head behind and stretch backwards. Hold this pose for 15 to 20 seconds. Exhale and slowly relax. Come back to Vajrasana.
5. Legs – Raised Pose – Uttanpadasana
This yoga pose is an excellent way of reducing the accumulated fat in the lower abdominal region and in the hip and thighs region. It is one of the most efficient ways of reducing accumulated fat around waist and hips during pregnancy.
Steps of doing Legs – Raised Pose
First, lie on the ground.
Join both your legs and raise them slowly.
Finally, hold this pose for 15-30 seconds, while breathing normally.
6. Seated Forward Bend Pose
This Yogic posture is regarded as one of the basic poses of Hatha Yoga. Its basic function is to stimulate the center of your solar plexus. It is also one of the simplest Yoga poses to tone up your tummy and is ideal for treating digestive disorders.
Steps of doing Seated Forward Bend Pose
Sit on the floor.
Stretch your legs to the front.
Then hold both of your toes with either of your hand.
Finally, try touching your knees with your nose.
7. Gas Releasing Pose
This Yoga Pose is immensely helpful in reducing belly fat. It puts pressure on your belly and reduces the fat in that region. It is also helpful in eliminating excess gas from your stomach.
Steps of doing Gas Releasing Pose:
First, you have to fold one of your legs at the knees.
Lock your arms over knees and bring it close to your chest.
Finally, try to touch your nose to the knees.
Repeat this procedure with the other leg as well.
8. Chair Yoga Pose
This yogic pose helps to get rid of belly fat. Besides this, it is beneficial in strengthening the torso, thigh and calf muscles. It even helps to strengthen the heart, diaphragm, and abdominal organs.
Steps of doing Chair Yoga Pose:
First, stand on the floor or mat.
Then bend both of your knees simultaneously.
You have to keep your hands in front with palms facing each other as shown in the figure.
9. Hand under Foot Pose
This Yoga posture is one of the most popular yogic poses to get rid of belly fat. Regular practice of this yogic pose helps in the reduction of belly fat. It also helps in relieving stress, exhaustion, and improving digestion.
Steps of doing Hand under Foot Pose
First, you require to exhale and take a deep breath in.
Then slowly bend your body forward.
Then place your hands under your respective foot.
You need to touch your nose with your knees.
Finally, hold this pose for a while.
You need not be disappointed if you are not able to attain the perfect pose on the first go. Keep practicing it and bend your body as much as you can.
10. The Bridge Pose
The Bridge Pose is a very useful Yogic Posture for reducing belly fat. It has many advantages such as it stretches the neck, spine and chest. It stimulates abdominal organs and is found useful in relieving sore legs. It also helps in digestion. Plus; it relieves menstrual discomfort and symptoms of menopause.
Steps of doing Bridge Pose:
First, you need to lie on the ground or on a mat.
Then you need to keep your hands by your side in such a way that the palm touches the ground.
Then you have to raise your lower body slowly upwards as shown in the figure. Hold this position for a while.
In doing the Bridge Pose, you can clearly feel the stretch in the torso region which helps to reduce belly fat.
If anyone is suffering from any disease, muscle problems, injuries, pregnancy, etc. must avoid these Yoga poses and should consult their doctor before doing any exercise or Yoga. You should also understand that not all exercise or Yoga is suitable for everyone. If you find any problem or discomfort while doing these Yoga poses you should immediately stop doing exercise.
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