To lose those extra pounds and that stubborn belly fat, you need to do more than just eating healthy food. Doing some easy yoga moves will work wonders on your midsection.
Below, you have 10 easy yoga poses that will help tackle abdominal fat.
1. Board (Kumbhakasana)
The board pose proves to be nearly a full body workout. This move focuses on the thighs, buttocks, shoulders, back, and the stubborn belly area.
How to do it:
Step 1: Start in a pose similar to a push-up with your arms extended under your knees and hands positioned under your shoulders and arms.
Step 2: Breathe in as you gaze ahead of your hands. Take care to keep your back and spine straight.
Step 3: Keep your hands flat and your fingers spread as you pull in your abdominal muscles.
Step 4: Remain in this position for 15-30 seconds before releasing to your knees.
Step 5: Repeat this pose 5 times with a 15-second break in between.
2. Wind Easing Posture (Pavanamukthasan)
The wind easing posture is a great pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism.
How to do it:
Step 1: Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
Step 2: Breathe out as you bend your knees as you move them toward your chest.
Step 3: Hold your knees as you pull them closer into your body
Step 4: Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
Step 5: Hold the position for 60-90 seconds as you breathe deliberately and deeply.
Step 6: Breathe out and release the knees as you allow your arms to rest on your side.
Step 7: Repeat 5 times with a 15-second break between each pose.
3. Pontoon Posture (Naukasana)
The pontoon pose focuses on the back and leg muscles which ultimately helps reduce stored fat in the waist.
How to do it:
Step 1: Start in a lying position on your back with your legs stretched out and your arms down at your side.
Step 2: Inhale as you lift your legs up while stretching your toes and feet. Your legs should remain straight.
Step 3: Form a 45-degree angle with your body by reaching your arms toward your extended legs.
Step 4: Breath normally as you hold the post for 15 seconds.
Step 5: Release the pose and allow your body to rest for 15 seconds.
Step 6: Repeat the pose 5 times with a rest in between each one.
4. Bow Posture (Dhanurasana)
The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion.
How to do it:
Step 1: Lie stomach down on the mat with your legs stretched out and your arms to your side.
Step 2: Bend the knees upward while reaching your arms back to hold your ankles or feet.
Step 3: Hold the position 15-30 seconds while breathing normally
Step 4: Exhale and return to the lying position allowing your body to rest for 15 seconds.
Step 5: Repeat 5 times with rest time in between each pose
5. Cobra Posture (Bhujang asana)
The cobra pose strengthens the spine and upper body — it proves to be a multi-muscle workout. An article published on ‘‘Healthy Food House’’ states that this pose is not recommended for people who suffer from a hernia or back injury or women who are pregnant.
How to do it:
Step 1: Start by lying stomach down on the mat.
Step 2: Stretch your legs away from your body as you pull your arms in under your shoulders
Step 3: Allow your toes and chin to touch the floor.
Step 4: Breathe in deep and slow as you thrust your body chest upward.
Step 5: Hold the pose for 15-30 seconds and slowly exhale.
Step 6: Rest for 15 seconds.
Step 7: Repeat 5 times with a break in between each pose.
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