Follow These 5 Yoga Poses To Reduce Stubborn Belly Fat
Most people find it extremely hard to eliminate the stubborn fat on the abdominal area, but it significantly lowers the self-confidence and seriously affects the overall health.
The fat deposits in the area of the belly are one of the most dangerous and are related to cardiovascular diseases, type 2 diabetes, insulin resistance, and some types of cancer.
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Therefore, it is of high importance to get rid of them and prevent various health issues and look far more attractive.
Yoga is the most effective method you can use to remove the fat from the abdominal area. Note that 70% of the success is based on nutrition, but the following yoga exercises can help you quickly get rid of the belly fat:
1.Pontoon posture (Naukasana)
This yoga pose targets the fat around the waist, strengthens the leg and back muscles, and is excellent for the entire belly.
You should lie on the back, and stretch the legs but keep them together. The arms should lie at the sides, facing downwards. Inhale deeply and elevate the legs but keeping them straight. Stretch the toes and feet outwards.
Lift the arms in order to reach the toes and create a 45-degree angle with the body. Hold for 15 seconds while breathing normally. Then, release, and exhale. You should do 5 repetitions.
2.Cobra posture (Bhujang asana)
This pose will strengthen the abs and the upper body and help you reduce belly fat. It will make your spine strong and flexible.
You should lie on the stomach and stretch the legs outward. The palms should be under the shoulders. The toes and chin should touch the floor.
Then, breathe in deeply and elevate the chest and bend it backward.
This pose is similar to the cobra snake which is prepared to strike. Hold or 15-30 seconds, and then breathe out slowly, return to the initial position, and rest for 15 seconds.
You should make 5 repetitions. Note that this pose is not recommended in the case of a hernia, pregnancy, ulcer, or back injury.
This simple exercise effectively burns belly fat but it is simple. It will tone the muscles of the back, thighs, buttock, shoulders, and arms. Initially, place the knees and hands underneath the shoulders and hips, tuck the toes under and step back to stretch the legs behind your body.
Inhale and look ahead of the palms to align the neck and spine. Hold the abs and keep the entire body in a straight line. The hands should be flat on the floor, with the fingers spread apart.
Hold for 15-30 seconds, exhale, and drop to the knees. Relax for 15 seconds, and make 5 repetitions. This pose should be avoided in the case of back or shoulder injuries or high blood pressure.
4.Wind Easing Posture (Pavanamukthasana)
This yoga pose will tone the abs, hips, and thighs, but also relieve lower back pain, treat constipation, improve the metabolism, massage the colon, and balance the pH levels within the stomach.
While lying on the back, stretch the legs out and the arms at the sides. Stretch the feet with the heels touching each other. Inhale, bend at the knees and slowly bring them towards the chest.
With the help of the thighs, apply pressure to the belly area, and clasp the hands underneath the thighs. Deeply breathe and hold for 9 seconds.
Exhale and release the knees. Return the hands to the sides with the palms turned downwards. Relax for 15 seconds and repeat 5 times.
5.Bow posture (Dhanurasana)
This pose strengthens the core of the abs. In order to massage the belly area, rock back and forth while holding the pose. It will improve digestion and treat constipation while stretching the back and the whole body.
Lie on the belly and stretch the legs out. The arms should be at the sides. Then, bend the knees, and reach the arms backward to the ankles or feet and hold. Breathe in, elevate the head and bend it backward while trying to raise the legs as high as possible.
Hold for 15-30 and breathe normally. When you exhale, return to the initial position. Repeat 5 times and relax for 15 seconds after each time.
Do these yoga poses every morning to boost the metabolism. Repeat them 3-5 times daily, three days a week. You should make a break the seventh day.