Weight Loss

Try These 5 Yoga Asanas to Rapidly Reduce Belly Fat

The belly area is one of the most difficult parts of the body when it comes to losing fat. What’s more, having belly fat can have a negative effect on your confidence and sometimes your health since abdominal fat is closely tied to cardiovascular diseases, type 2 diabetes, insulin resistance, as well as some cancer types. Therefore, losing belly fat is crucial for your overall health. Furthermore, there are numerous yoga Asanas and exercises that help in decreasing the belly fat and these 5 are the most useful ones and any person can perform them. However, doing yoga without focusing on your diet is not very helpful. For optimal results, you need to practice the postures regularly on a daily basis.

COBRA POSE

It will strengthen your abdominal muscles and decrease the belly fat. Moreover, it will strengthen your back, and the entire upper body part. It also makes your spine more flexible and stronger.

Lie down on your belly and stretch the legs. Put your palms under the shoulder and the chin on the floor. Your toes need to touch the floor. While breathing in, slowly raise your chest up and bend as much as you can. Hold the posture for 15 to 30 seconds. While breathing out, bring your body back to the primary position. You need to repeat this 5 times with a pause of 15 seconds in between. Avoid doing this Asana if you have hernia, back pain, or if you are pregnant.

BOW POSE

It will strengthen your abdominal core. For optimal results, rock back and forth while doing the posture. What’s more, this will massage your abdomen and activate your digestion system. It also helps with constipation and it stretches the body.

Lie down on your belly and stretch the legs together, while the arms are placed on either body side. Bend the knees, and hold your feet’ ankles with your arms and hold like that. While breathing in, lift the head and bend backward. Lift the legs as much as you can. Do the posture for 15 to 30 seconds. While breathing out, bring your body back to the primary position slowly. The repetition needs to be the same as for the first Asana.

BOAT POSE

With the help of this posture, your belly will be much flatter and it also strengthens the back and leg muscles.

Lie on your back with the legs stretched, and the arms on the sides of the body and toward the floor. While breathing in, raise your legs without bending them at the knees while stretching the foot and toes outward. Lift the legs as much as you can and then raise both arms while maintain them straight, and reach toward the toes. Attempt you bring your body close to a 45 degree angle. Hold this posture for 15 seconds and breathe normally. Then, release slowly and breathe out. Same repetition goes as for the previous Asanas.

PLANK

It will not only help you lose belly fat, but it will strengthen and tone your arms, shoulders, back, thighs, and buttocks.

Raise your body by resting your hands and knees directly under the shoulders and hips respectively. Tug your toes under and step the feet back, one at a time, extending the legs behind you. Breathe in you and look ahead of your palms so that the neck is in line with the spine. Hold in the abdominal muscles. The body needs to be in a straight line from heels to the head. Your hands need to be flat and the fingers spread. Maintain the pose for 15 to 30 seconds. Release the posture by dropping the knees slowly to the floor while exhaling. However, if you have back or shoulder injuries, and high blood pressure, avoid the posture. Same repetition goes for this posture as well.

WIND RELIEVING POSE

It will massage the colon, regulate the acid levels in the stomach, resolve constipation, improve the metabolism, cure back pain, and tone the abdominal muscles as well as the thighs and hips.

Lay down on your back with arms on the side of the body, the feet stretched, heels touching each other. Bend the knees, and while inhaling, bring the bent knees towards your chest, while the thighs pressure the abdomen. Hold this position for 60 to 90 seconds, with hands clasped under the thighs. While exhaling, lift the head so that your chin touches your knees. Then, exhale slowly, releasing the knees. Bring the hands in the primary side position with palms downwards. The same repetition needs to be done for this posture as well.

If you repeat these Asanas every day from 3 to 5 times, 3 days per week, with one day off, you will notice the results very quickly! Moreover, if you want to improve your metabolism, the best time for doing the poses is early morning.

IMPORTANT TO KNOW:

You are not advised to perform these postures if: you are pregnant, recently undergone a surgery, have back or leg injury, etc. Also, if you experience ache, discomfort, or dizziness, do not continue with the posture.

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