Does your belly often pop out of your shirt? Wish you could go back to your slimmer self? You have a perfect solution in the form of Yoga to reduce belly fat, when combined with a right diet and lifestyle. With the right blend of exercises, breathing techniques and meditation, Yoga can also help in an overall weight management. By performing them regularly, you are sure to notice tighter abs, toned abdominal area and also a lighter self!
While Performing yoga to lose belly fat, individuals can experienceinner peace, as well as stay in shape. Time to increase your confidence and reduce unwanted “baggage” in your life!
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. We have put out some of the best yoga poses to reduce belly fat with pictures:
1. Yoga Wheel Pose (Chakrasana):
Chakrasana or the wheel pose is a wonderful exercise for reducing belly fat. It can stretch your abdominal muscles and also unlock your heart chakra. This is one of the best Yoga exercises to reduce belly fat.
How To Do?
- 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.
Precautions: Pregnant women must not practise Chakrasana. Avoid this pose if you have serious spinal cord issues.
2. Yoga Cobbler’s Pose:
Also called the Baddha Konasana, the Cobbler’s pose is one of the simplest Yoga asanas. It aids in weight loss and can be performed by beginners as well. It also treats a number of ailments other than belly fat reduction. Follow the below Yoga steps to reduce belly fat:
How To Do?
- 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.
- It stimulates your abdominal muscles and improves your digestion.
Cautions: Avoid this exercise if you have a groin injury. You can also place a mattress underneath for additional support.
3. Boat Pose:
Boat pose or the Navasana is great for toning your abdominal muscles. It can improve your flexibility and strengthen your body. This is a best Yoga for belly fat burning.
How To Do?
- 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.
Caution: Do not perform this exercise if your are pregnant or suffering from chronic spinal issues.
See More:What Are The Benefits Of Surya Namaskar
4. Yoga Kapotasana (King Pigeon Pose):
Here is another Yoga exercise for belly fat. Kapotasana or the King Pigeon pose stretches your abdominal area and tones the muscles. It is an advanced pose that must be performed once you are well-versed with the basic poses.
How to Do?
- 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.
Caution: People with blood pressure issues must refrain from performing this exercise.
5. Donkey Kicks Yoga:
Donkey kick Yoga involves stretching of the back muscles to improve the strength of your core. It is as effective as crunches to burn your fat cells in the abdomen and tone your body. This is one of the effective Yoga asanas for belly fat.
How To Do?
- 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.
Caution: Use your self control to perform the kicks. Try to balance your weight on the arms and be careful with the movements.
See More:Lower Back Pain Exercises Yoga
6. Yoga Locust Pose(Shalabhasana):
Shalabhasana or the Locust Pose is an excellent spinal exercise, that can also work on your abs. It can firm your belly muscles and helps in natural burning of fat cells. This is one of the best Yoga poses to lose belly fat.
How To Do?
- 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 offat in the stomach and also tightens the muscles in the abdomen region.
Caution: Do not perform this asana if you are pregnant or suffering from serious ailments.
7. Surya Namaskar (Sun Salutation):
Surya Namaskar is a set of Yoga asanas for belly fat loss. 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. It is the best Yoga to reduce belly fat in 1 week.
How To Do?
- Follow the instructions of each of the asanas.
- Begin slowly, by five rounds, raising the counts slowly above time.
- Increase the count to 12-13 rounds, depending on the feasibility.
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.
Caution: Surya Namaskar must not be performed during menses or pregnancy. People with hernia or spinal issues must avoid this sequence.
See More:Anatomy Of Yoga
8. The Seated Forward Bend:
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.
Caution: Avoid this asana if you suffer from asthma or diarrhea issues.
9. The Ustrasana Yoga:
The Ustrasana or the camel pose is a yoga for reducing belly fat and give strength to muscles. It can tone your abdominal area, thighs and arms to improve the flexibility. This is an advanced and best Yoga to reduce belly fat.
How To Do This?
- 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 flexible.
Caution: This pose can strain your neck muscles. So, refrain if you have problems related to the neck.
10. Cobra Pose:
Cobra pose is another effective Asanas to reduce belly fat. It is especially helpful for women in shedding their post-partum weight. This stretching exercise is easy to perform for even beginners and is a best Yoga to reduce belly fat in 15 days.
How to Do?
- 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.
Caution: People with Hernia and back problems must refrain from performing this exercise.
11. Shoulder Stand Pose:
The Shoulder stand pose or Sarvangasana is ideal for toning your muscles in the abdomen, thighs and butt. It also improves your flexibility and strengthens your spinal column.
How To Do?
- 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.
Caution: You must not perform this asana if you have blood pressure, diarrhea, menstruation and spinal injuries.
12. 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. 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.
Caution: Avoid this pose if you have spinal injuries.
13. Wind Relieving Pose:
You must be wondering how to reduce belly fat using the wind relieving pose or the Pavanamuktasana? Here we use the tension created in your abdomen area to lessen the pounds on your stomach.
How To Do?
- 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:
This is a variation to the usual warrior pose. It twists your abdominal muscles and strengthens your back and thighs. It also helps in burning the fat cells around your belly:
How To Do?
- 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.
Caution: Avoid this pose if you have spinal cord issues or disc problems.
15. Bridge Pose:
Yoga for belly fat also includes the bridge pose in its inventory. This pose also stretches your abdominal region and aid in reducing the size of your belly. It is also great for pain relief in your lower back area.
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.
Caution: Avoid it if you have experience pain or discomfort in your neck.
Do’s and Don’ts To Get Rid of Belly Fat With Yoga:
Follow these tips to maximize the benefits of the Yoga program:
Do’s:
- Eat a healthy diet comprising of fresh fruits and vegetables.
- Drink Plenty Of Water and stay hydrated.
- Break your meals into small portions for easy digestion.
- Include a lot of fibre in your diet for better bowel movements.
- Lower your stress levels and keep your mind at ease.
- Sleep for at least 7-8 hours a day.
Don’ts:
- Strictly avoid junk food and sugar laden drinks and desserts.
- Say no to excess carbohydrates.
- Avoid binge eating and late night feasts.
- Do not over sleep or under sleep. Just get the right rest your body needs.
- Don’t restrict yourself to one place. Keep moving and stay active.
For many, losing belly fat is a distant dream. It won’t be for you, if you follow these poses (yoga asanas) 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!
Frequency Asked Questions And Answers:
1. How Long Does It Take For Yoga To Reduce Belly Fat?
The answer to this depends on your overall lifestyle, your determination and the amount of time spent on Yoga. If you take up Yoga regularly, along with eating a healthy diet, you are likely to notice visible results in about 3-4 weeks. Again, this time may vary from person to person depending on the root cause of the problem.
2. Can I Get A Flat Tummy With Yoga?
Yes! It is quite possible to get a flat tummy with Yoga! Yoga involves a lot of stretching exercises which can improve your flexibility and tone your muscles. Some of these asanas are equal to crunches in terms of the effect and result on the body. You need to take it up regularly to notice a slimmer waistline and ultimately a flat tummy.
3. How Often Should I Do Yoga For Belly Fat Reduction?
It is recommended to take up Yoga everyday for good results. Yoga can help in burning the extra calories and keeping you fit and light. To reap maximum benefits, take up Yoga atleast 3-4 days a week and for 1-2 hours a day. The key is to practise regularly, along with a sense of discipline in your life.
4. Can You Gain Weight After Stopping Yoga?
Yoga, just like any physical exercise, burns excess calories in the body. When you stop Yoga, the calories obtained from food will not get consumed due to lack of exercise. This can end up getting deposited in the form of fat, especially around the waistline. This is why you need to take it up properly to achieve the right results.
5. What Are The Best Foods to Reduce Belly Fat?
Along with Yoga, consuming a healthy diet also plays a major role in maximizing the benefits. Foods like fresh fruits, vegetables, whole grains, green tea, berries, lean meat etc., can aid in weight loss, without compromising on nutrition. You can combine a set of these foods everyday for a wholesome diet.
