This post was most recently updated on July 25th, 2023
Overview
Belly fat is always an obsession for women. Aside from following a diet, yoga is also an effective way to get rid of excess fat in a short time.
Yoga brings many health benefits. Regular yoga does not only work to relieve stress, regulate the mind, but also increases the flexibility and balance of the body, especially to effectively reduce belly fat.
Yoga poses to reduce belly fat
Here are yoga poses that help you lose belly fat and have a toned waist:
1. Boat pose (Navasana)
You can perform the boat posture without the support of any yoga props. From the sitting posture, straighten your legs and legs into a V-shape. If you can’t fully extend your legs, bend your knees to make the movement easier. Try to stay in this position for 30 seconds and then repeat. Using some yoga props when practicing this pose can help you reduce back pain more.
2. Bow pose (Dhanurasana)
This position requires you to lie on your stomach, and bend your knees and hands holding your ankles. To do this, start placing your knees in parallel, using your arms to pull your feet up to form an arc, your chin facing up, only the abdomen touches the ground. Then, return to your original position and relax for a minute before repeating. This position helps reduce belly fat by compressing the spine, tightening nerves, minimizing blood circulation during the exercise. After the relaxation, blood will flow better, while increasing the flexibility of your spine.
3. Cobra pose (Bhujangasana)
First, you lie on your stomach, with your hands under your shoulders and your forehead pressed to the ground. This posture requires the use of back muscles; lift your body and keep your head at the highest level. You should support your hands on the ground and do not strain too much. This pose helps you maximize the spine and significantly reduce belly fat. However, make sure you do not stretch too much to avoid back pain.
4. Cat pose (Marjarasana)
The cat posture is great for beginners. Start your posture by placing your knees below your hips and hands below your shoulders. Next, inhale, keep your entire body straight and push your stomach to the floor. Then, exhale, lift your abdomen and spine toward the ceiling, head down to look at the navel area. Repeat 10 to 20 times with deep, steady breathing for a high effect.
5. Standing twist
First, stand on a flat surface with arms outstretched to the sides, slightly bent your knees slightly and rotate your upper body to the right. Then, rotate to the left and continue to rotate from right to left continuously. It is important to combine your posture with breathing evenly. This posture affects the waist area, which is effective in reducing belly fat.
6. Relax
This is the simplest yoga pose to help reduce belly fat. To do this pose, lie down and take a deep breath, taking 5 minutes to relax all the major muscle groups. Relaxing can help you manage stress and prevent high fat.
Things to keep in mind when practicing
You need to breathe regularly throughout the exercise and avoid stress when exercising. Deep breathing helps you maximize the benefits of your movement. When you feel dizzy, sit, or lie down and take a deep breath.
In addition, you need to choose yoga movements that suit your purpose and ability. You can refer to some effective yoga methods for weight loss:
Ashtanga yoga
This is one of the oldest methods of yoga based on ancient yoga teachings. These postures require high technology and intensity to aim at creating muscles and making you sweat a lot;
Bikram yoga
This method consists of 26 postures performed in a room heated to 105 degrees. Bikram yoga is good for heart rate and makes you sweat a lot to burn calories;
Vinyasa Yoga
This is a series of continuous postures, divided into different levels from easy to difficult for beginners and advanced practitioners. This yoga method can also be done in a heated room.
Yoga is one of the effective options for reducing belly fat. Try these yoga poses to get a toned waist.
