Do you want to lose belly fat but too lazy to go to the gym? Try 12 yoga exercises to reduce belly fat at home and will be surprised by the results.
Unhealthy eating habits, being sedentary, and regularly coping with stress can all contribute to your fat waist. This is the right time for Yoga to shine because this type of exercise helps reduce belly fat and allows you to control your body and mind like never!
1. Seated-forward-bend Pose (Paschimottanasana)
Seated Forward Bend or Paschimottanasana is the classic posture from Hatha Yoga. It helps keep the entire back of your body well stretched, from the calves to the hamstrings (behind the thighs) to your spine.
Paschimottanasana pose helps to relieve stress and balance menstrual cycles. But people who have recently had a spinal disc disorder, or had recent abdominal surgery, are not allowed to perform this posture. Even people with asthma and diarrhea should stay away from this.
2. Mountain Pose (Tadasana)
Mountain Pose, known as Tadasana, is the basic yoga posture for all standing and inversion. You will use this pose regularly to prepare for other poses, but it can also be done to improve your posture.
It helps a lot to improves your posture, firm the abdomen and buttocks, strengthen thighs, knees, and ankles and, of course, lose fat belly.
3. Sun Salutation (Surya Namaskar)
Surya Namaskar is a combination of twelve yoga poses, each of which has a significant impact on the whole body. The bends forward and backward allow for stretching, while deep breaths taken during detox action. Practice Surya Namaskar daily in the morning, face the sun, to reap the maximum benefits. You should do at least ten rounds of Surya Namaskar to lose your belly fat.
4. Bow Pose (Dhanurasana)
The Sanskrit word Dhanu means "a big bow" like the warriors used in ancient times. When you do this, your torso and legs stand for the crescent frame of the bow's body, and your arms become tight and straight like a bowstring.
By doing Bow Pose, the entire front of your body from the ankles to your throat is stretched. Even the deep hip flexors, and psoas muscles, can open and release. You can build strength in your back muscles.
5. Boat Pose (Naukasana)
Boat Poses like a boat, and the butt is perfectly balanced (with a V shape).
It strengthens abdominal muscles, hip, and spine. It is extremely useful in regular menstrual cycles. It helps stimulate the prostate, intestine, and thyroid gland. This pose also keeps the kidneys working more functional.
6. Downward Facing Dog Pose (Adho Mukha Svanasana)
Adho means downward, Mukha means face, and Svana is a dog.
Doing this pose might increase bone density and enables you to get rid of fatigue. This pose also extends the body and helps you remove stiffness and pain, along with increasing blood circulation in the body.
7. Cobra's Pose (Baddha Konasana)
For this posture, lie on the floor on your stomach like a snake. Place your hand next to your shoulder. Now, uplift your upper body and look the ceiling upwards. When you feel tummy in the belly area, know that belly fat is being worked on and is on the way to reduction. This posture also increases the flow of blood in your body.
8. Wind Relieving Pose (Pavanamuktasana)
This asana helps alleviate various stomach problems, including indigestion and constipation. Because your knee puts pressure on your abdomen, staying in position for more than a minute will help trigger fat burning in the area.
This pose also helps to strengthen the back and abdominal muscles and tone the legs and arms muscles.
9. Cow Cat Pose (Marjariasana)
Marjariasana or Cat and Pose include two poses. During this pose, the body is stretched in the same manner as a cat and a cow. This asana is beneficial in relieving menstrual pain because it massages the female reproductive system. There are also some other benefits of Marjariasana, but first, tell us about the steps to practice Marjariasana.
Practicing this asana daily helps to improve body posture, strengthen muscles and joints. It helps to improve blood flow in the body, thus circulating better.
This asana practice is beneficial for women because it regulates the female reproductive system, which helps relieve menstrual pain. But people with low blood pressure should not follow this asana.
10. Legs-raised Pose (Uttanpadasana)
This asana is effective in toning your thighs and reduce the belly fat. Practicing this asana also helps relieve any stomach problems you may have. For this position, lie on the floor. Join both of your legs and lift them slowly.
11. Camel Pose (Ustrasana)
Ustrasana is known as Camel Pose. There are many ways for individuals of all levels to appreciate the breast opening and chakras of the camel posture. The backward stretching that you experience when you touch your ankles in this position helps tone your abdominal muscles. The tension caused by your abdominal muscles during Naukasana will be released; at the same time, you will also enjoy a good stretch.
This asana helps to treat fatigue, menstrual discomfort, and mild back pain. Be careful if you suffer from heart-related problems, back or neck injuries, and high blood pressure, please do not try this pose.
12. Bridge Pose (Setu Bandhasana)
Now comes another pose of Yoga to reduce belly fat. The Bridge Pose or Setu Bandhasana can be anything you need, powering, rejuvenating or luxurious restoration. Lie on the floor or a rug. Keep your hand to your side in such a way that your palm hits the ground. Then slowly lift your lower body. Now stay steady at the pose for a while before transitioning.
If you have difficulty supporting the pelvis in this position after removing it from the floor, slide a block or gasket under your bottom bone and place the pelvis on this stand.
Work Cited:
Kumari, Pradamini. "12 Easy To Do Yoga Asanas To Help You Get Those Abs & Reduce Belly Fat." 12 Easy Asanas To Reduce Belly Fat | 12 Yoga Asanas For Abs & Flatter Tummy, ScoopWhoop, 27 Apr. 2020, www.scoopwhoop.com/easy-yoga-asanas-for-abs-and-reduce-belly-fat/.
Gupta, Anirudh, and Nithya Shrikant. "12 Simple Yoga Asanas To Reduce Belly Fat." STYLECRAZE, www.stylecraze.com/articles/yoga-asanas-to-reduce-belly-fat/.
"8 Exercises and Yoga Asanas to Melt Away Belly Fat." BrightSide, 29 May 2018, brightside.me/inspiration-health/8-exercises-and-yoga-asanas-to-melt-away-belly-fat-518560/.
Pizer, Ann. "How Do You Do Tadasana, Yoga's Mountain Pose?" Verywell Fit, Verywell Fit, 31 July 2019, www.verywellfit.com/mountain-pose-tadasana-3567127.
“Ardha Navasana- Half Boat Pose.” Yogaasan, 17 Sept. 2016, www.yogaasan.com/ardha-navasana-half-boat-pose/.
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