Belly

15 Best Yoga Asanas To Reduce Belly Fat

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Do yoga asana reduce belly fat? Yes, it’s true! Yoga is the finest option to reduce abdominal fat, in case you do not want to sweat too much in exercising. Wrong lifestyle, excess in junk, short of exercises, and above all randomly high stress levels –all these give increase to a flabby belly. Thus, Yoga not only aids in decreasing the belly fat, but also permits you to manage your body plus mind like never before, mitigates the risks linked with a wider belly. Stretching the tummy and working on your abs is the first way to get started.

What generally yoga does to reduce belly fat is it will want you to pull your stomach towards your spine. When you do this, your core gets engaged, making your abs stronger, thus reducing the fat around the belly. Sounds easy? Well, here is something you should know. If you are determinate to reduce your belly fat, be patient, it sure is going to take a lot of time. Yoga works that way.

Performing yoga, individual can experiences intellectual peace as well as stay in shape will also put up self-esteem plus diminish the stress levels.

15 Best Yoga Asanas To Reduce Belly Fat

Yoga Asanas to Reduce Belly Fat:

Our unhealthy lifestyle and eating habits, along with no exercise have led to a large number of cases for obesity. Most of the fat is stored around the stomach region and that’s very tough to get rid of. Yoga is a proven method to reduce belly fat and also provides a healthy body and mind giving you an overall well-being.

Regular practice of yoga strengthens your core and abdomen muscles and thereby contributing to a flatter abdomen. You can practice yoga to reduce tummy fat and the asanas that require bending and twisting also help relieve you of any gas buildup that causes bloating.

Visceral fat is stored in the stomach and has the risks of many diseases. Certain yoga asanas for stomach fat loss, will help burn this stubborn fat and reduces the overall body fat. Studies have proven that regular practice of yoga for a year has helped reduce fat and the inches on the waist.

Here we explain how to reduce belly fat by yoga asanas. These yoga poses not only for belly fat and helpful for fitness and health for both men and women.

In this article, we have put out some of the best yoga workout for belly fat you need to try, in order to reduce belly fat, with pictures:

1. Yoga Wheel Pose (Chakrasana):

chakrasana (Wheel pose)

  • Lie down on your back, curve your knees. Your feet must stay on the floor and keep closer to buttocks. Set your hands on the earth, the palms must be straight and keeps and shoulders.
  • At present raise your head and shoulder and then raise your hips from the ground plus poise yourself on your hands plus feet.
  • You can try to attempt to raise one leg in the air for 20 seconds. You must repeat the same by the other leg.
  • Try this yoga for abdomen fat loss.

How does it help?

This asana is ideal and is one of the most effective yoga asanas for stomach fat loss. It stretches the muscles in the stomach and also works on your upper body and back, thereby toning the abdomen region.

2. Yoga Cobbler’s Pose:

Yoga Cobblers pose

  • The cobbler’s pose is single of the easiest plus obliging pose of yoga. You require sitting down by your spine straight.
  • Your knees must be twisted and the soles of your feet must be opposite each other.
  • You must push the soles jointly and grasp this pose for as a minimum a minute.

How does it help?

This asana improves flexibility by opening your groin and hip. This also makes your knees and thighs strong and thereby reducing belly fat.

3. Boat Pose:

Boat Pose

  • Sit down on a mat, and stretch out your legs. Your knees should be pulled up, thighs should be tight and your toes should be pointed out.
  • Now attempt to lift your feet of the ground plus carry your legs to a 45 degree angle. Breathe in while you lift your feet and evade winding your knees.
  • The backbone ought to be straight plus your body is supposed to make a V shape. Lift your arms to the shoulder height.

How does it help?

Also known as Nauk Asana, the boat pose strengthens your core and tightens the muscles in your belly. Regular practice of this yoga asana has proven to firm up and achieves desired results.

See More: What Are The Benefits Of Surya Namaskar

4. Yoga Kapotasana (King Pigeon Pose):

Yoga Kapotasana(King Pigeon Pose)

  • Be seated on your feet by your knees plus calves locked together. You may want to use a few soft cloths beneath you to avoid pain.
  • Now arrive onto your knees and put your hands on your hips. Stretching out the torso, stare on top.
  • Grasp your heels slowly, one hand following the other. Curve backward and widen out the chest with belly.
  • Bend more your torso and put head between your feet and stay 20 seconds.

How does it help?

You can experience the mass in your arms. This pose is valuable to liquefy the fat in approximately all the regions of the body. It also exercises the spine and the limbs making them more flexible.

5. Donkey Kicks Yoga:

9 Best Yoga Asanas to Reduce Belly Fat donkey kicks

  • Begin in Downward Dog, curve your knees little to the ground, plus then jump your legs up, finally trying to load your knees above your hips.
  • You will experience akin to you are prepping to hop into handstand. Recur these kicks quickly – the next your feet punch the ground, fly right back up – 25 to 50 times.

How does it help?

This yoga engages your abs and your belly fat fades away in no time. This asana helps you get rid off the unwanted fat in your midriff.

See More: Lower Back Pain Exercises Yoga

6. Yoga Locust Pose(Shalabhasana):

Yoga Locust Pose

  • Recline face down by your palms opposite the ground. When inhaling, you must lift your legs up without twisting your knees.
  • Your upper torso and hands must also be lifted up giving you a stretch of the abdominal muscles.
  • Poise yourself on the belly. This pose is very beneficial to reduce the abdominal fat.

How does it help?

This posture puts a lot of pressure on the stomach and the muscles are stretched, it helps get rid off fat in the stomach and also tightens the muscles in the abdomen region.

7. Surya Namaskar (Sun Salutation):

Surya Namaskar

  • This is a meeting of 12 yoga poses, plus the forward along with backward curve allow stretches, whereas deep breathing perform throughout the work assist in detoxification.
  • Perform Surya Namaskar daily in the morning opposite the sun to gather the utmost benefits.
  • Begin slowly, by five rounds, raising the counts slowly above time. Confirm that you maintain a bottle of water by you.

How does it help?

Apart from strengthening the muscles on your back and upper body, suryanamaskar helps burn fat all over the body. When optimum fat has been burned, it focuses on the fat around the abdominal region. It also improves flexibility thereby helping you practice efficiently.

See More: Anatomy Of Yoga

8. The Seated Forward Bend:

yoga to reduce belly fat2

Also known as the paschimottanasana where the person has to sit with her legs stretched out in front of her and then with arms outstretched pointing upwards inhalation should be done. This follows the pattern of exhalation where the hands along with the upper body bends towards the feet with the spine pin straight and the palms holding onto the feet. This is a great way to get some stomach exercise that you truly required to burn excess fat in your body.

Here’s how to do this:

  • Stretch your legs and sit straight.
  • Raise your arms and inhale slowly
  • As you exhale, lean forward and touch your toes. Ensure you don’t bend your knees.
  • Touch your head to your thighs and hold you toes.
  • Stay in this posture for about 20 seconds.
  • Repeat.

How does it help?

This asana is a great relaxation technique and also tones and strengthens your entire body.

9. The Ustrasana Yoga:

ustrasana

The ustrasana or the camel pose is a yoga for reducing belly fat and give strength to muscles. To practice this yoga pose

  • Kneel down on your knees and then bend torso backwards in an arched form towards heels while his arms go backwards supporting his upper body weight on the back of your foot.
  • The trick is to hold the position for a while, inhalation exhalation continuing and then go back to the basic pose and then do it all over again.
  • This must be done in succession over the next few days for the best results.

How it helps?

It will strengthen your ab muscles, that is essential to reduce belly fat. By doing so, it will also strengthen your spine and with time, your spine will become strong and felxible.

10. Cobra Pose:

cobra pose

You can use the cobra pose yoga to reduce belly fat. Here you:

  • Start by lying on your front, your arms resting at the side of you.
  • Now stiffen your marrow as you tense up your abdomen and start lifting your shoulders, waist up.
  • You can use your palms and elbow as a support as you tilt your head creating a slight dent on your marrow.
  • Remain in this posture for about 30 seconds.
  • Repeat twice.

How does it help?

This asana is known for reducing belly fat and also toning the muscles on your back.

11. Shoulder Stand Pose:

Shoulder Stand Pose

The second is the shoulder stand yoga for reducing belly fat.

  • The first steps include you lying on your back, your arms rested beside you. here you have to use your upper body strength to balance the whole of your lower section.
  • At the initial stages you might need an extra pair of hands to help.
  • Start by raising your lower limbs to the point where they become perpendicular to body.
  • Now use your elbows to support your body as you lift your hips up in the air resting the whole weight on your shoulder and upper body.

How it helps?

The yoga has some serious twisting pose, that will improve your digestion thus clearing off the fat deposits in your belly. When you engage your muscles of the legs and arms, what you are doing is, you are enabling the building of more muscle and thus burning excess fat.

12. Bow Poses:

Bow Poses

The bow pose is a good yoga to reduce belly fat. Here in this section your body actually imitates the shape of a bow and to start off lay down on your front. This time take a deep breath and as you do lift both your upper and lower body from the two ends up as you balance yourself on your abdomen. Your arms at the back of you can now use the legs as a grip to create a tug as you perfect the balance.

Here’s how you do it:

  • Lie flat on your stomach.
  • Bend both your legs and slightly raise your chest.
  • Hold your ankles and gently raise your thighs.
  • As your thighs and chest are raised, the asana focuses on your belly.
  • Remain in this posture for about 30 seconds.
  • Repeat twice.

How does it help?

This pose, bow pose, is known for making your spine really flexible and also focuses on the fat on your tummy, thereby reducing it.

13. Wind Relieving Pose:

Wind Relieving Pose

You must be wondering how to reduce belly fat using the wind relieving pose? Here we use the tension created in your abdomen area to lessen the pounds on your stomach.

  • Start by lying down on your back.
  • Fold your knees and bring them towards your abdomen.
  • With your lower bank crunched, now try lifting your head, bringing the chin as close to your knee as possible.
  • Your abdomen by now should be tensed and knotted creating a pressure that burns the existing fat.

How does it help?

Also known as Pawanmuktasana, this asana must be practiced with caution. It strengthens and tones your muscles in the abdomen, legs, arms and lower back. It aids in digestion and better circulation of blood.

14. Warrior Twist Pose:

Warrior Twist Pose

This is a variation to the usual warrior pose. To start, you need to

  • Form the warrior pose where one of your limbs placed in front of the other creates a tug in between, the limb behind stretched at the back.
  • Now instead of tilting back, this time twist your upper body to one side possibly to the max.
  • Your arms can be kept folded in front of your chest to aid the twist.
  • Stay in this position for about 5 breaths so that your core is engaged.
  • This is a good way to reduce fat by yoga.

How does it help?

This pose strengthens your thighs and also tones your shoulders, arms and thighs. It also tones your core muscles thereby reducing fat from your belly.

15. Bridge Pose:

Bridge Pose

Yoga for belly fat also includes the bridge pose in their inventory.

Here’s how you do it:

  • Lie down on your back.
  • This time your body extremes, the neck and the toes remain on the ground as you create a plank with your body.
  • The shoulder takes a little pressure as you lift your body whilst keeping your toes glued to the ground.
  • Rest your hands beside you or use it as a gripper for your toes to maintain balance.

How does it help?

This yoga asana helps improve your posture and aids in better digestion. It opens your chest and tones your thighs working all the way up to your belly. You become more flexible and it stretches your lower body and tones it.

For many, losing belly fat is a distant dream. It won’t be for you, if you follow these poses (yoga asanasa) regularly. Yoga not just works on the body, but also on your other organs, your core being the prime focus. Apart from toning, it also stimulates your glands thereby improving the performance of your organs. It helps strike a balance and also lose belly fat with regular practice and perseverance. Always practice under a trained yoga instructor and seek medical guidance if you experience any health issues. Start to live a healthy life from today!

Images sources: Shutterstock