Belly fat – a problem that almost every person has to solve at some stage of life. Even with a balanced diet and regular workouts, achieving an ideal abdominal flatness can be difficult. However, this does not mean at all that you need to give up and reconcile yourself to the unattainability of the desired forms. Try to make your workouts more varied by including yoga poses for the abdomen, which estet-portal.com has collected in this article, into your physical activity regimen. Perhaps they will help you to drive off extra centimeters and make your tummy flatter and more beautiful.
How yoga is useful for the abdomen, and what asanas will help get rid of fat
The benefits of yoga for the abdomen and any other muscle group are provided not only by increasing the tone and strength of the muscles, but also by relaxing and calming the mind. As you know, stress is one of the factors contributing to weight gain, since chronically elevated stress levels negatively affect the functioning of the whole organism. And if you often reach for a portion of junk food to calm down, it will be even more difficult for you to control weight. That is why yoga – a great way to neutralize several factors that contribute to the appearance of unnecessary centimeters at once.
Yoga – a great way to neutralize several factors at once that contribute to the appearance of unnecessary centimeters
As for yoga asanas that will benefit everyone who wants to reduce fat from the abdomen, these include:
- kumbhakasana;
- pawanamuktasana;
- instructed;
- dhanurasana;
- bhuyangasana.
Yoga for the abdomen: doing Kumbhakasana
Kumbhakasana, which is well known to everyone as a plank, has proven itself not only as a great yoga pose for the abdomen, but also an exercise that strengthens the muscles of almost the entire body.
Kumbhakasana is performed as follows:
- lie on your stomach, put your hands shoulder-width apart, legs slightly apart;
- leaning on the palms and toes, lift the body off the floor;
- look forward and, tensing your abdominal muscles, make sure that the body forms a straight line from head to toe;
- stay in this position for 15–30 seconds, most importantly in the plank – not time, but correct execution;
- repeat 5 times.
Yoga for the abdomen: Pavanamuktasana practice
This yoga pose for the abdomen is also useful in relieving back pain, strengthening the muscles of the core, thighs and buttocks, and speeding up the metabolism.
How to:
- Lie on your back with your legs stretched out in front of you;
- heels should touch, and hands – be along the body;
- exhale, bend your legs and pull them towards your chest;
- grasp your knees with your hands;
- keep your hips and abs tight while doing it;
- stay in Pawanamuktasana for 1-1.5 minutes, breathing deeply and calmly;
- on the exhale, return to the PI;
- repeat 5 times.
Yoga for the abdomen: doing Naukasana
Nukasana will help reduce the amount of fat deposits on the waist, which also perfectly strengthens the muscles of the legs and back.
How to do this abdominal yoga pose:
- lie on your back, put your hands along the body, straighten your legs;
- while inhaling, raise your fully extended legs;
- reach your arms towards your legs so that your lower and upper body forms a 45 degree angle;
- try to hold the position for 15 seconds;
- return to IP;
- repeat 5 times.
The most effective – combining yoga poses for the abdomen with other exercises and proper nutrition.
Yoga for the abdomen: Dhanurasana practice
Dhanurasana is ideal for strengthening the core, including the abdominal muscles, and also normalizes digestion.
This asana is performed as follows:
- lie down on the floor with your stomach down;
- straighten your legs and put your hands along the body;
- bend your legs and wrap your arms around your ankles or heels;
- stay in this position for 15–30 seconds;
- exhale and return to the PI for 15 seconds;
- repeat 5 times with 15 second breaks.
Yoga for the abdomen: Bhuyangasana practice
The spine and the entire upper body will thank you if you include bhuyangasana in your exercise routine. However, do not forget about contraindications, which include back injuries, hernia and pregnancy.
How to:
- lie down on your stomach;
- stretch your legs as far as possible;
- hands at shoulder level;
- toes and chin must touch the floor;
- inhale deeply and lift your chest, arching your back as much as possible;
- tilt your head back and look at the ceiling;
- after 15–30 seconds, lower yourself into the PI;
- repeat 5 times with 15 second breaks.
Read also: Yoga to help: exercises for a flat stomach
Yoga yoga poses for the abdomen will speed up getting rid of extra inches of fat deposits in this difficult location. However, do not forget that yoga asanas alone will not provide quick results, so it is better to include them in your training regimen and supplement them with a balanced diet that suits your body.
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