The belly is the most problematic place on the female body: fat is more difficult to remove, cellulite is removed, skin is tightened. Only regular physical activity and the use of wraps, scrubs and moisturizing procedures will help solve this problem and give a flat stomach. It is yoga that can help improve the functioning of the gastrointestinal tract, remove toxins, speed up metabolism and burn body fat. Due to disruption of the digestive and excretory system, cellulite occurs and fat accumulates on the abdomen and waist. Estet-portal.com recommends using a selection of special asanas for burning fat in the abdominal cavity. Exercises for a flat stomach are aimed at training the muscles and stimulating the work of the abdominal organs.
Yoga exercises for a flat stomach
Yoga practitioners recommend that you start your class with a warm-up. Do not immediately rush into the performance of asanas – this can lead to sprains and damage to the tendons. Choose simple yoga asanas for warming up or choose your own set of warm-up fitness exercises. These can be rotations of the head, arms, buds, turns of the torso, tilts. The warm-up also includes warm-up activities for muscles and joints. First, warm up the palms and rub the joints on the arms and legs (elbows, wrists, shoulders, knees, hips, feet) with them.
Try to practice regularly and do the 5 asanas for a flat stomach. It is best to alternate the load with rest: one day of training and two days of rest. This mode is necessary for the full restoration of strength and muscle performance.
Asana 1. Salamba sarvanasana – Candle pose
Lie down on the floor. Bend your legs at the knees and slowly straighten up, holding the pelvis with your hands bent at the elbows. Lift your back off the floor to support your head, neck, and forearms. This pose can also be called "Stand on the shoulder blades", because you should stand on your shoulders and forearms, and support your back with your hands. Stay in the asana for about 3-5 minutes. Don't slam down to the floor. Slowly bend your knees and roll your spine to the floor, lowering your arms. In addition, this exercise is better known as "Birch".
What are the benefits: stomach pains are eliminated, digestion is improved, toxins are eliminated faster, oxygen supply to the blood and, accordingly, to the brain is accelerated.
Asana 2. Uttanasana – Intense Stretch Pose
Stand up straight with your feet hip-width apart. Place your hands on your hips, keep your back straight. While inhaling with a straight back, lean forward and down. Lower your hands to your feet, reach your head towards your kneecaps. Place your hands on the floor near your feet or behind your feet, whichever is more comfortable. Stay in the pose for 3 minutes.
What are the benefits: such exercises for a flat stomach strengthen the muscles of the core, all the organs of the abdominal cavity are massaged. In addition to having a beneficial effect on the abdominal muscles, this asana straightens the spine and relieves fatigue after a hard "sitting" day.
Asana 3. Janu Shirshasana – Head on knee pose
Sit on the floor and straighten your legs. Leave the left leg straight, and the right – bend at the knee and press against the perineum. Inhaling, raise your hands and lean towards your left leg, grasp the foot with your palms. Stretch your forehead towards your leg. Depending on the degree of stretch, practice bending as low as possible. If you can't reach your forehead to your knee, use a belt.
Lock the position and stay in the pose for 1 to 3 minutes, then switch legs and repeat the same movement.
What is the benefit: is especially useful for stimulating the liver and spleen, for digestion and the elimination of toxins and waste. It also helps to strengthen the muscles of the abdomen and back.
Important: To achieve the best result, do the exercises for a flat stomach in several approaches (3-4 times after each completed complex).
Asana 4. Urdhva Prasarita Padasana – Upstretched feet poses
Lie down on the mat, straightening your legs and arms. Place your hands above your head, press the outer side of your palms to the floor. Inhaling, raise straight legs under the floor and fix the position of the legs for 5 breathing cycles. Lower your legs to the floor and again raise them 15 degrees above the floor. Repeat lifts 5-10 times. During execution, keep your legs and arms straight, press your lower back to the floor and breathe evenly and calmly. Try to minimize the tension in the lower back and load only the press.
Read also: Get back a flat stomach after childbirth: exercises for diastasis
What are the benefits: the asana is designed to work the muscles of the back and abdominals. In addition, it is used to prevent varicose veins and to calm and relax at the end of the working day, especially if the work is standing or sitting.
Asana 5. Navasana – Rook Pose
Sit on the floor, straighten your legs and arms. Straighten your back, do not strain your shoulders. Bend your legs at the knees and lift them off the floor, and tilt your torso slightly back. The whole pose should resemble a rook. Straighten your arms and place them near your knees. Lock in the formed angle or V position and stay in it for 5-8 breaths, then lower your legs and straighten your back. Repeat the exercise 5 times. After that, clasp your hands behind your head and repeat leg raises for 10 more sets.
What are the benefits: this asana is the key to getting rid of belly fat. Performing the exercise, the press swings, digestion improves and detoxification accelerates.
When performing all asanas, you should be careful and monitor your capabilities so as not to damage the muscles. There is no need to be at the limit. If you can't achieve the ideal flat stomach exercises, practice every day on technique, gradually improving your stretch.
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