When it comes to losing weight or reducing belly fat, if you can’t go to the gym, or if you’re just a beginner who wants to get rid of extra weight, you’ve come to the right place.
By combining Yoga with a proper diet you can reduce your belly fat, and you will achieve your goal in a shorter amount of time.
In addition to reducing some extra inches from your waist, it can also strengthen your core to eliminate stubborn fat.
Yoga is one of the best ways to reduce your weight and maintain your body and mind if you don’t want to go to the gym, or if your schedule is too tight or for any other reason.
In a few weeks, you will feel stronger, thinner, and have toned muscles if you follow the following exercises. These will not only help you lose weight but also tone your muscles.
- Exercise of Yoga to reduce belly fat
- Tadasana (Mountain Pose)
- Surya Namaskar (Sun Salutation)
- Padahastasana (Standing Forward Bend)
- Paschimottanasana (Seated Forward Bend)
- Pavanamuktasana (Wind Relieving Pose)
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
- Uttanpadasana (Raised Foot Pose)
- Marjariasana ( Cat Pose)
- Bhujangasana (Cobra Pose)
- Dhanurasana (Bow Pose)
- Kumbhakasana (The plank)
- Relax with Savasana (Corpse Pose)
Exercise of Yoga to reduce belly fat
Tadasana (Mountain Pose)
This position is ideal for warming up your body and preparing it for other poses or exercises.
Steps to do Tadasana
Inhale, raise your arms in alignment with your shoulders and balance them for 10 to 15 seconds by keeping your toes together, interlocking your palm fingers, and turning your wrist outwards. Maintain your feet flat, keep your toes together, and interlock your palm fingers. This exercise strengthens your spine and clears up congestion. It corrects bad posture.
Exhale and bring back heels parallel, bring back your arms and come to the standing positions repeat this exercise 3 to 4 times.
Surya Namaskar (Sun Salutation)
When we start moving forward and backward in Surya Namaskar, we have a significant impact on the entire body. By bending you will be able to stretch your muscles and breathing deeply will also help you detoxify. If you can do this exercise early in the morning, facing the sun, you will reap the maximum benefits.
Steps to do Surya Namaskar
- Put your feet together and stand straight facing the sun.
- Inhale deeply and raise your arms above your head while joining your palms together in prayer.
- Look up at your hands with your back slightly tilted backward
- Slowly exhale and bend forward with your palms on either side of your feet and your forehead touching your knees.
- Raise your head while stretching your right leg backward while placing your hands between your left foot.
- Move your left leg and keep your both hands together and raise your hips and move your head close to the floor, inhale deeply, make sure your body should be in inverted V format make sure you do not bend your knees.
- Out breath and lower your body to the ground and make sure only your forehead and chest, hands, and knees touch the ground.
- Inhale and make a cobra pose, exhale and come back to an inverted V format making sure not to bend your knees.
- When you reach the inverted V form, inhale and move your right leg forward so that it is placement between your hands. Look up as you exhale slowly.
- Put your both legs together and then move them forward, placing your palms on either side of your feet and your forehead touching your knees.
- Inhale and raise your body, then tilt your back. Stand firm in this position and exhale slowly as you bring your hands back to your chest in a prayer
It is advised that expectant mothers consult with their physicians prior to engaging in this exercise. Surya Namaskar is not recommended to be performed during menstruation. Individuals with spinal problems and cardiovascular diseases ought to abstain from this exercise.
Padahastasana (Standing Forward Bend)
This exercise is beneficial for the heart. It massages the digestive organs, which is good for heart rate. It also softens your abdominals and increases vitality. Furthermore, it improves your concentration.
Steps for Padahastasana
- Inhale slowly and lift your hands. Stretch your body from the waist and bend forward. Touch your palms to the ground.
- Maintain the position for 10 to 30 seconds.
- If you have a tight back, then bend according to your ability.
- Breathe in gently and stand up straight.
- As you exhale, go back to the starting position.
This is not recommended to refrain from spinal disc disorder
Paschimottanasana (Seated Forward Bend)
Paschimottanasana is an excellent asana for weight loss and can help you tone your abdomen, hips, and thighs. Additionally, it is beneficial for your digestive system and can help with constipation.
Steps to do Paschimottanasana:
- Sit with your legs stretched out in front of you, keeping your spine straight and toes together.
- Raise your hands up and bend forward from your hips toward your toes.
- Hold your hands in front of your legs and keep your forehead on your knees.
- When you exhale deeply and stretch your spine forward, you are opening up your chest and lungs to allow for more airflow. This deep breathing also helps to massage your internal organs and relax your muscles.
- Slowly getting back to your sitting position and bringing your arms down completes the stretch and allows your body to fully relax.
Spinal disc disorder and abdominal surgery should not perform this exercise.
Pavanamuktasana (Wind Relieving Pose)
This asana benefits those suffering from gastric problems and strengthens the lower back and helps digestive organs and pelvic muscles.
Steps to do Pavanamuktasana:
- Bend your right knee and bring it close to your chest, interlocking your hands and trying to touch your forehead and nose to your knee.
- Release your right leg and place it on the ground.
- Follow the same steps with your left leg.
- When you feel comfortable with this exercise, do it with both legs together.
Avoid this exercise if you’re suffering from a spinal disorder or high blood pressure heart problems or if you’re pregnant.
Naukasana (Boat Pose)
The Naukasana, or Boat Pose, is an excellent way to work on toning your abdominal muscles and getting rid of excess belly fat. This exercise can be performed by lying on your stomach or back. Beginners may find this exercise difficult, but with practice, it will become easier.
Steps to do the Naukasana:
- Start by lying on your back with your feet together and your arms on the side.
- Keep your arms straight and stretched toward your feet.
- Inhale and raise your feet and chest off the ground, feeling the tension in your stomach.
- When performing this exercise, ensure that your eyes, fingers, and toes are all in alignment, hold your breath, and remain in this position for a few seconds.
- Exhale and return your body to the starting position, then rest.
- Perform this exercise 4 to 5 times daily, but be careful not to overdo it.
If you’re suffering from a blood pressure headache, pregnant and menstruating women should not do this exercise.
Ustrasana (Camel Pose)
This exercise will have positive physiological effects, in addition to helping you tone your abdominal muscles. stretching backward and touching your ankle will develop a stronger spine, and you will see a significant impact on your mental and physical health.
Steps to do Ustrasana:
- Sit in a kneeling posture
- Straighten your body
- Bend backward and hold onto your heels
- Once you are comfortable with it, touch your palms to the ground
- Make sure your neck is tilted backward
- Hold your breath and inhale and exhale 4 to 5 times
- – And slowly come back to a kneeling position.
If you’re suffering from heart-related and lower back or neck injury or high blood pressure if you have migraine issues this exercise is not recommended for you.
Uttanpadasana (Raised Foot Pose)
This exercise is shown to be beneficial for those struggling with lower back pain, as well as toning the fat around their hips and waist. It can also help you during pregnancy.
Steps to do Uttanpadasana:
- Lay down on your back and relax your body. Start with breathing in and out normally. Keep your arms on the ground.
- Raise your legs about 45 degrees off the ground and slowly make it to 60 degrees. If possible, make it to 90 degrees. Make sure you do not bend your legs and hold it for 15 to 20 seconds.
- This will apply pressure on your abdominal
- Then slowly release your body and come back to your normal position.
- Do not strain your body beyond its capacity.
If you’re suffering from high blood pressure or recently undergone abdominal surgery or slipped disc should consult a doctor.
Marjariasana ( Cat Pose)
This exercise will help you reduce your belly fat and enhance the flexibility of your spine. If you’re a person who stands upright and bears weight on your own body, you may find that your spine becomes stiffer over time. This exercise is especially beneficial for those who have lower back pain or pain in their pelvic area.
Steps to do Marjariasana
- To perform Marjariasana, begin by assuming table posture with your knees under your hips, your palms placed under your shoulders, and your head held straight. Body weight should be evenly distributed throughout.
- From there, push your back down into a concave position while remaining in the same posture.
- Lower the head and exhale deeper and keep your abdominal firm until you feel the contraction.
- While you’re performing this exercise your head should be between your hands.
- Be in this position for 20 to 30 seconds.
- Slowly come to normal position.
- Gradually increase your time and repeat it 10 to 15 times and increase this exercise by 15 to 30 times.
If you’re suffering from a head injury, avoid it until it’s recovered.
Bhujangasana (Cobra Pose)
This exercise will assist you in developing a calm mind. The alternate contraction and relaxation correct minor displacement while stimulating your spinal nerves. And you will notice significant physical and mental changes.
Steps to do Bhujangasana
- On the inclusive stage, lie flat on your stomach with your hands by your chest and your forehead on the ground.
- Raise your head and body slowly to 40 degrees. Hold this position for 20 to 30 seconds before repeating the process.
- Only bend backward until you feel a stretch on your abdomen.
- Repeat this exercise 10 to 15 times then gradually increase it.
Pregnant women should avoid this exercise.
Dhanurasana (Bow Pose)
This pose not only helps you improve your posture and stretch your abdomen muscles, thighs, and arms, but it also helps you manage and regulate your menstrual cycle.
- Lay flat on your stomach with your legs together, bend your knees and hold your ankles, move slowly, and exhale by lifting your head and chest together.
- You should now be balancing on your stomach.
- Maintain this position for 15 to 20 seconds.
- Then gradually return to your normal position.
- Repeat this exercise 10 to 15 times, then gradually increase the number of repetitions.
Lower back or neck injury or suffering from high blood pressure should avoid this exercise.
Kumbhakasana (The plank)
This plank pose is a well-known way to lose fat, trim your tummy, and tone your muscles.
Steps to do Kumbhakasana
- Put your face down.
- Straighten your arms and lift your body.
- Maintain a straight face.
- Stand on your hands and toes.
- Hold this posture for 10 to 15 seconds, then gradually increase the number of repetitions.
Relax with Savasana (Corpse Pose)
This will allow your body to relax after your workout, aiding in the reduction of blood pressure, insomnia, tissue repair, and stress relief.
If you are comfortable with your feet together or stretched out, lie horizontally with your face and torso facing up.
Close your eyes, relax your body, and take deep breaths in and out.
These are some of the best yoga poses which will help you lose your belly fat apart from this intake plays a vital role in losing body fat. Make sure you eat healthy food and take the correct amount of sleep. Studies have shown a negative impact of less sleep on your body and your abdominal health.
Understand how to engage and strengthen your core muscles. It will make your body much stronger and belly toned which eventually looks better.
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