6 Asanas To Reduce Belly Fat
Tone That Tummy With These Asanas
Summer is upon us! And with summer comes bathing suits and exposed bellies. The last thing anyone wants is to remove their shirts and show off their flabby midsection. You may not realize it, but yoga is more than just flexibility and balance training. One of the many benefits of doing yoga is that there are poses that can target belly fat and tone your core ab muscles.
The following 6 asanas will help you tame the bulge and get your confidence back when showing off your body at the beach or by the pool.
See the poses below and make sure you share these with anyone that would enjoy trying these poses
1. Padahastasana (Standing Forward Bend)
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The abdomen gets completely compressed while bending forward, which leads to burning of fat. Thus, the compression helps in toning down the tummy.
How To Do
- Stand in the Tadasana pose, with your hands on either side of the body while your feet rest together, with the heels touching each other.
- Keep your spine erect.
- Inhaling deeply, lift your hand upwards.
- As you exhale, bend forward such that your body is parallel to the floor.
- Inhale, then exhale, and bend forward completely, with your body falling away from the hips.
- Try to touch the floor, with palms straight on the floor, and without bending your knees. Beginners can try touching the toes or just the ankles to start with, working your way to the floor.
- Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds.
- Exhale, leave your toes, and lift your body to come back to the Tadasana pose.
- Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions.
2. Paschimottanasana (Seated Forward Bend)
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This is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips. It is also ideal for those who are prone to digestive disorders.
How To Do
- Sit on the floor in Sukahasana or Padmasana.
- Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling.
- Inhaling deeply, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum.
- Exhale, and bend forward from your thighs. Bring your hands down and try to touch your toes. Your head should rest on your knees. Beginners can try touching their ankles or just thighs as a starter.
- Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings.
- Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes, or if possible, more.
- Exhaling, bring your body upward, relieving your toes from your fingers to come back to the Sukhasana or Padmasana pose.
- Repeat the asana 10 times to begin with, working up to 25 times or more.
3. Ushtrasana (Camel Pose)
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This is normally done to counter the Naukasana pose. The backward stretch that you experience as you touch your ankles in this pose helps in toning the abdominal muscles. The tension experienced by your belly muscles during Naukasana will now be released, and at the same time, you will also enjoy a good stretch.
How To Do
- Sit in Vajrasana.
- Slowly, lift your body from your knees such that you are now sitting with your whole body weight supported by your knees.
- Your heels should make a perpendicular line with the ground.
- Exhale deeply, and arch your back. Bring your hands behind your body, and try to hold your ankles, one by one.
- Tilt your head behind and stretch backwards, until you experience a stretch in your belly.
- Hold the posture for 20 to 30 seconds to begin with, working your way to 60 seconds, breathing normally.
- Exhale and slowly relax.
- Come back to Vajrasana.
- Repeat this asana five times to begin with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
4. Marjariasana (Cow Cat Pose or Cat Pose)
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The forceful contraction experienced in the abdominal muscles while holding the posture helps in melting the fat, and thus, reduces the belly size. This pose is also beneficial in enhancing the flexibility of the spine.
How To Do
- Sit in Vajrasana.
- Breathing normally, rise from the position, and allow your body to come parallel to the floor such that your body rests on your knees and palms.
- While the knees should be placed beneath your hips, the palms must go under your shoulders facing the floor. Keep the head straight. Space out the knees slightly so that your weight is spread out evenly.
- Inhaling deeply, lift your head while pushing your back down, so that your body has a concave structure.
- Expand the abdominal region as much as possible to suck in the maximum amount of air.
- Holding your breath, maintain the posture for about 15 to 30 seconds.
- Exhale deeply and lower the head, while arching your back upwards. Keep your buttocks and abdomen firm until you experience the contraction. Your head should be between your hands.
- Breathing deeply, hold the pose for about 15 to 30 seconds, working up to 60 to 90 seconds gradually.
- Exhale and slowly come back to Vajrasana. Relax for 15 seconds.
- Repeat this asana 10 times to begin with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition. This is also one of the best yoga asanas to reduce belly fat.
5. Bhujangasana (Cobra Pose)
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Give your abdomen a good stretch with this yoga asana. The regular practice of this asana aids in strengthening the back muscles, and hence, it is one of the most advised poses to alleviate post-partum back pain.
How To Do
- Lie down on the mat in the prone position (with your chest facing down), legs slightly spaced out, and toes touching the floor.
- Keep the hands on either side of the body, palms facing the floor.
- Bring your palms beneath your shoulders.
- Inhaling deeply, slowly lift your chest and head off the floor, your gaze fixed on the ceiling. Tuck in your pubis towards your navel, while keeping your buttocks firm.
- Hold the position for 15 to 30 seconds, while breathing normally.
- Take a deep breath and try to lift your body from the waist upward, bending backward as much as possible. Nevertheless, make sure that you are not hurting your back in the process.
- Hold the posture for 30 to 60 seconds, breathing normally.
- Exhale and slowly bring your body down – chest, neck, and forehead – to return to the prone position. Stretch your arms slowly to the front.
- Repeat this asana 10 times to begin with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
6. Dhanurasana (Bow Pose)
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This pose does a wonderful job of toning your tummy. Along with offering a good stretch to your abdomen, back, thighs, arms, as well as chest, this pose also helps in improving your posture.
How To Do
- Lie down in the prone position on the mat, with the legs together, while your hands rest on either side of your body and palms face the floor.
- Exhaling deeply, bend your knees upwards.
- Lift your head and bend backward.
- Bring your hands backward and try holding your ankles with your hands.
- Support your body weight with your abdomen. Inhaling deeply, try to lift your knees higher.
- Hold the posture for 15 to 30 seconds, working up gradually to 60 to 90 seconds. Breathe normally while holding the posture.
- Exhale and slowly relax, stretching out your body.
- Repeat this asana 10 times to begin with, working up to 30 times gradually.
- Relax for 15 seconds after each repetition.
See the full article from StyleCraze here.
To Your Health And Wellness!
