5 Yoga Asanas To Reduce Stubborn Belly Fat Fast

Follow-These-5-Yoga-Poses-To-Reduce-Stubborn-Belly-Fat

Belly fat is associated with a lot of health risks. This fat is known for its stubbornness when trying to get rid of it. Lack of belly fat is an indication of living a healthy lifestyle. Belly fat is known to cause diseases like heart disease, diabetes and some types of cancer like colon cancer.

There are various yoga Asanas and exercises which are known to help reduce belly fat. It is also important to change dieting habits as it helps eliminate around 70% of the weight. For best results, you should repeat this exercises nearly every day. Here are five types of yoga exercises that may help you deal with belly fat.

  1. Cobra pose (Bhujang asana)

This posture emphasizes on strengthening abdominal muscles and also flexing and strengthening and the spine.

How to do Cobra pose.

  • Lie down on your belly with legs stretched.
  • Place the palms underneath the shoulder.
  • Chin on the floor and all the toes touching the floor.
  • Then, on inhalation, slowly raise your chest up bending backwards as much as possible.
  • This allows your body to look like a cobra ready to strike with the head raised.
  • Hold the cobra pose for 15 – 30 secs depending on your ability.
  • On exhalation, slowly bring your entire body down to the prone position.
  • Repeat this for at least 5 times with relaxation for 15 seconds after each round.
  1. Dhanurasana – Bow pose.

This exercise emphasizes on strengthening the abdominal core. This burns out all the fat around your belly.

How to Do Bow Pose.

  • Begin with lying down on your belly in prone position with legs stretched together, arms placed on either side of the body.
  • Then bend the knees, reach your arm to the ankles of the feet and hold.
  • On inhalation, lift your head and bend backward. Lift your legs as higher as you can.
  • Hold this posture for 15-30 seconds. Breathe normally while holding the pose.
  • On exhalation, slowly bring back your body to the prone position.
  • Repeat this for at least 5 rounds with relaxation for 15 seconds after each round.
  1. Boat pose (Naukasana)

This exercise helps achieve a flat belly by burning fats fast. It also strengthens back and leg muscles.

How to do Naukasana.

  • Lie down on a mat in supine position legs together and stretched, arms to your sides facing down.
  • On inhalation, start raising your legs without bending at the knees.
  • Stretch your foot and your toes outward
  • Raise the legs as high as possible.
  • Now raise both arms keeping them straight, attempting to reach towards your toes.
  • Attempt to bring your body as close to 45 degree angle.
  • Breathe normally.
  • Hold this pose at least 15 seconds.
  • Gently exhale as you release.
  • Repeat this for at least 5 rounds with relaxation for 15 secs after each round.
  1. Plank (Kumbhakasana)

This pose is very effective in fat elimination. It tones and strengthens the body especially the arms, thighs, legs and abdomen.

How to do plank.

  • Begin on your hands and knees rest directly under the shoulders and knees under the hips.
  • Tug your toes under and step the feet back one at a time, extending legs behind you.
  • Inhale and look slightly ahead of your palms so that your neck is aligned with spine.
  • Hold your abdominal muscles in.
  • Your body should form a straight line from heels to the head. Make sure your hands are flat and fingers are spread.
  • Hold this posture for 15-30 seconds or longer for better results.
  • Release the pose by dropping the knees to the floor on exhalation.
  • If you have back or shoulder injuries or have high blood pressure avoid doing this pose.
  • Repeat this for at least 5 rounds with relaxation for 15 seconds after each round.
  1. Wind relieving pose (Pavanamukthasana)

This pose is very beneficial to the digestive system, it helps put the system at maximum potential so that all foods including fats are properly broken down before digestion.

How to do Pavanamukthasana.

  • Lie down in supine position with arms on either side of your body and feet stretched out, heels touching each other.
  • Bend your knees and on exhalation, gradually bring the bent knees towards your chest, with thighs applying pressure on the abdomen.
  • Hold the knees properly in place by clasping your hands underneath the thighs.
  • Again on exhalation lift your head allowing your chin to touch your knees.
  • Hold the position for 60 to 90 seconds, while breathing deeply.
  • Exhale slowly, and release your knees. Bring your hands onto either side of your body, palms facing the ground.
  • Repeat this for at least 5 rounds with relaxation for 15 seconds after each round.
  • Repeat these poses every day or from 3 to 5 times, 3 days a week

Leave a Reply

Your email address will not be published. Required fields are marked *