Yoga Poses To Help Reduce Belly Fat

This post was most recently updated on July 25th, 2023

Overview

Many people want a flatter belly. No exercise, including yoga, can burn fat from one specific spot, and there's no quick fix. But yoga can be part of a plan that helps.

Regular yoga can relieve stress, improve flexibility and balance, and strengthen your core. Studies reviewed by the NIH suggest yoga programs may lead to gradual, moderate weight loss, including smaller waist size, in people with overweight or obesity.

To lose belly fat, combine yoga with a balanced diet and regular aerobic activity. Harvard Health notes that sit-ups and other spot exercises tighten the abdominal muscles but won't reduce deep belly fat, while at least 30 minutes of moderate activity most days helps.

Yoga poses to reduce belly fat

These poses strengthen and stretch your core. They won't melt belly fat on their own, but they can tone the muscles underneath:

1. Boat pose (Navasana)

You can do boat pose without props. Sit with your knees bent, lean back slightly, and lift your feet so your body forms a V-shape. If you can’t fully straighten your legs, keep your knees bent. Hold for up to 30 seconds and repeat. Keep your back straight to protect it.

2. Bow pose (Dhanurasana)

Lie on your stomach, bend your knees and hold your ankles with your hands. Keep your knees about hip-width apart, then gently lift your chest and thighs off the floor so your body forms an arc. Return to the starting position and rest before repeating. This pose stretches the front of the body and works the back muscles. Skip it if you have back problems.

3. Cobra pose (Bhujangasana)

Lie on your stomach with your hands under your shoulders and your forehead on the ground. Using your back muscles, gently lift your chest and head, keeping light support from your hands. Don't strain or push too high. This pose stretches the abdomen and strengthens the back. Stop if you feel back pain.

4. Cat pose (Marjarasana)

The cat posture is great for beginners. Start with your knees below your hips and hands below your shoulders. Inhale and let your belly sink toward the floor. Then exhale, round your spine toward the ceiling and tuck your chin toward your chest. Repeat 10 to 20 times with deep, steady breathing.

5. Standing twist

Stand with your feet hip-width apart, knees slightly bent and arms out to the sides. Gently rotate your upper body to the right, then to the left, and continue at a comfortable pace. Breathe evenly throughout. This movement works the muscles around your waist.

6. Relax

Lie on your back and breathe deeply for about 5 minutes, relaxing each major muscle group. This doesn't burn fat, but managing stress and sleeping well can help you avoid habits that lead to weight gain.

Things to keep in mind when practicing

Breathe steadily throughout each pose and don't hold your breath. If you feel dizzy, sit or lie down and rest.

Choose poses and styles that suit your goals and ability. Faster, more vigorous styles burn more calories than gentle ones:

Ashtanga yoga

A traditional style that moves through a set series of poses. It is physically demanding, builds strength and makes you sweat.

Bikram yoga

A style of hot yoga with a fixed series of postures done in a heated room. It can feel intense, but heavy sweating mostly loses water, not fat. Hot yoga carries risks of overheating and dehydration, and pregnant women should avoid it.

Vinyasa Yoga

A flowing series of poses linked with breathing, offered at levels from beginner to advanced. Some classes are done in a heated room.

Yoga can support a healthy weight and a stronger core. For less belly fat, pair it with a balanced diet, regular aerobic exercise and good sleep.

Sources

• Taking aim at belly fat, Harvard Health Publishing
• Yoga: What You Need To Know, NCCIH