Having a flabby tummy is a problem! They generally arise due to unhealthy lifestyles such as lack of exercise, poor eating habits, and high-stress levels. Therefore, if you want to reduce belly fat while building strength in the midsection, don’t miss this Yogas practice!
Nowadays, Yoga is still a great option for improving health even though many exercises are available. They will help you flatten your tummy by working deeply on the entire body in each pose. So, if you want to tone your tummy while getting better overall health, combine this Yoga with good fitness activities and the proper diet.
Yoga activities may look safe for everyone and have many health benefits. But if you have certain health problems such as blood pressure problems, insomnia, heart problems, hernias, diarrhea, headaches, back injuries, etc. should refrain from doing this pose. In addition, pregnant women, menstruating women, and women after c section also do not perform this pose.
1. Mountain Pose (Tadasana).
To start a Yoga practice, Tadasana is a great pose for warming up. They will activate the core, improve blood circulation, improve posture and body awareness so that your body is ready for the next pose. These exercises may seem very easy, but they actually take a lot of work to keep your body active.
How to: Stand straight with your feet together, your hands at your sides with your palms facing your body. Now, raise your arms over your head, lock your fingers, then turn your palms upwards. Raise your heels until you are standing on your toes, take a deep breath and stretch your arms as much as you can. Hold this pose for a few seconds, then breathe normally. Lastly, take a deep breath, then lower your hands and heels while exhaling. Relax for a few seconds before repeating this exercise.
2. Boat Pose (Naukasana).
If you do this exercise regularly, the boat pose can flatten your tummy. Besides reducing your belly fat, Naukasana poses have many benefits including strengthening the back, toning leg and arm muscles, improving the digestive system and other important organs in your body. So, it’s a good pose to work on your tummy and strengthen your core.
How to: Prepare your Yoga mat, then lay your body on the mat in a supine position. Extend your legs with your palms on your sides facing downwards. Now take a deep breath, then lift your head, chest, and legs to 45 degrees off the floor while exhaling. Stretch out your arms in front of your chest until they are parallel to the floor. Hold this position for a few seconds to feel your abdominal muscles contract and breathe normally. Next, inhale and exhale deeply, then return your upper and lower body to the starting position.
Related: 10 Minutes Yoga Poses for Back Pain
3. Cobra Pose (Bhujangasana).
Cobra pose or Bhujangasana is a popular Yogas exercise for Yoga enthusiasts to reduce belly fat. This pose offers a variety of health benefits, including strengthening the abdominal and back muscles, relaxing stiff lower backs, improving digestion, relieving stress, and improving mood.
How to: Lie on your belly with your palms facing the floor at the sides of your shoulders. Now take a deep breath, then slowly raise your head and chest. Your gaze is towards the ceiling with your arms slightly bent for support. Hold this position for a few seconds, then try to lift from the waist upward, bending backward as much as you can without injuring your back. Lastly, take a deep breath, then lower your upper body while exhaling to return to the prone position. You can relax for 15 seconds before repeating this exercise.
4. Camel Pose (Ustrasana).
If you don’t have back problems, you can do this camel pose. They stretch your front body and improve spinal mobility. The backward stretching you experience in this pose helps to tone the abdominal muscles, develop better posture and release tension in the abdominal muscles.
How to: Kneel on a mat with your body upright and butts stacked over your knees. Now lift your body until you stand on your knees. Stretch your arms backward while arching your back to reach your heels one by one. Next, push your hips forward and bend the spine as far as you can until you experience stretching in the belly. Hold this position for a few seconds or as long as you’re comfortable and breathe normally. Lastly, exhale slowly and release your hands from your hips one by one, followed by a forward bending asana like Shashankasana. Relax for 15 seconds before repeating this exercise.
5. Bow Pose (Dhanurasana).
If you often sit or stand for a long time, bow poses are the exercises you need to reduce discomfort due to slouching habits. They will open your chest and stretch your back to improve your posture. This pose also opens your shoulders, neck, toning your tummy, and encourages your core balance.
How to: Lie face down on the mat, then bend your knees upward and hold your ankles by hand. Take a deep breath while raising your thighs and chest at the same time. Hold this pose for a few seconds as long as you’re comfortable and breathe normally. Next, exhale and slowly relax, stretching out the body to return to its original position.
Fats are almost everywhere in our body because they are useful as a source of energy and protector for the skeleton and nerves. They are also a necessary component to assist other nutrients in performing their functions. However, too much fat that accumulates in your body is a dangerous signal, especially the fat around your belly. This will put you at risk of various health problems because the effects of fat around the belly may be more pronounced than fat in other parts.
Therefore, doing Yogas for a few minutes a day for 2 or 3 times is a great exercise to reduce belly fat while improving your health. They have been practiced for a long time and are liked by many people although nowadays many modern exercises offer the same benefits. So if Yoga is a new activity, you should consult your doctor or fitness trainer first before starting any exercise program for your comfort and safety.