Yoga, a traditional form of exercise has proved beneficial for solving many health problems. Here, we will discuss about how to get rid of belly fat through exercises and yoga asanas. Practicing yoga in a correct way not only rewards you flat stomach but it also tones your complete body: internally and externally.
It is very well known that losing excess belly fat is one of the toughest to achieve. Reducing belly fat requires time, patience and a daily dose of yoga asanas. Researchers proved that even 15 minutes of daily exercise can burn excess fat and improve your resistance and stamina. It can help you lose weight and tone from head to toe. Yoga boosts weight loss in a more holistic way than you might think.
Workouts are most effective when clubbed with healthy diet. A healthy diet and exercise which allows you to lose weight all over will definitely benefit that belly fat. For many of us, it is a good news because excess fat around the abdominal area has shown to raise the risk of heart disease, diabetes and certain types of cancer.
Performing yoga exercises don’t need any special equipment except for Yoga mat. Before I start, I want to tell you that not all exercises are suitable for everyone, so keep in mind your physical and medical conditions.
Surya Namaskar is a most important series of Yoga poses to get rid of belly fat. It is a combination of 12 breath controlled postures that lead to over-all body toning and weight loss.
Doing around 10 rounds of Surya Namaskar daily gives you magical result by improving your complete well-being.
To start with another asana to get rid of belly fat, inhale a deep breath in. Now, slowly bend your body forward and put your hands under respective foot. Mind it, your nose should touch your knees and stay in this pose for a while.
If finding trouble in performing pose properly, stay at it as you will achieve it after few times of practice. This posture puts extreme pressure on your belly fat thereby reducing it.
Another best exercise to burn your belly fat easily is crunches.
For this, lie on your back. Bend your knees and put feet on the mat. Keeping feet together or slightly apart, that depends on you. Now, place your hands behind your head. Be sure, your thumbs are exactly placed behind your ears and your fingers support your head. Lift the upper body part off the floor. Exhale when you go up and keep your elbows apart. Come to the initial and inhale while going down.
Repeat this for about 10 times. To make this exercise more challenging, raise your legs and cross your feet.
Vertical leg lifts
This makes strong lower abs.
Lie on your back with legs straight together and arms straight at your sides. Lift up both legs straight. Slowly lower your legs so that they are slightly above the floor. Hold this posture for few seconds. Now, lift your legs up again. Inhale while you lower the legs and exhale while lifting up. If lifting up legs straight is getting tough for you, then you can start lifting legs with feet crossed.
Repeat this for about 10 times.
Adho Mukha Svanasana
Downward facing Adho Mukha Svanasana results great in getting rid of belly fat.
Lie on your stomach on yoga mat. Slowly lift up your body on all four limbs and bring your hands and feet close to each other to get a mountain like posture. Hold this posture for some time. While performing this, you can feel your belly undergoing compression which actually aids weight loss. This posture increases bone density and removes fatigue. This also stretches the body and removes pain, stiffness and increases blood circulation.
Utkatasana also works great in getting rid of belly fat.
Stand on the mat. Bend both the knees together. Place your hands up or in front with palms facing each other.
To reduce belly fat through this asana, you have to sit on the floor and stretch your legs to the front. Hold both your toes with your hand try touching your knees with your nose. You will feel intense pressure around your belly area which finally reduce your belly fat.
Forearm plank is extremely effective for strengthening your pelvic floor and reducing belly fat.
Get down on your forearms and keep shoulders over your elbows. Make sure your arms form a 90 degree angle. Step back and lift up your knees. Make a straight line from your heels to the top of your head and look down. Tight your abs and hold this posture for long till you can.
This posture not only help you getting rid of your belly fat but also boosts your mood.
Lie down on your stomach and stretch your legs. Place hands under your shoulders and your elbows back. Press your feet and thighs against the floor. Strengthen your arms and lift your chest off the floor while you inhale. Press your tailbone towards the pubis. Also, press your shoulder against your back. Hold this pose for 15-30 seconds and breathe calmly. Return back to initial posture as you exhale.
To get rid of your belly fat through this exercise, lie on your back and bend your knees. Place your feet under your knees and arms by your sides. Tighten your abs and your glutes. Raise up your hips creating a straight line from your knees to your shoulders. Curl your spine and come back down. Inhale while you go up and exhale while you come down.
Repeat this 20 times.
One more effecting asana for getting rid of belly fat is Pawanmukhtasana.
Fold your legs at the knees, lock arms over knees, bring knees to your chest and try touching your nose to the knees. Repeat this 4-5 times.
This yoga asana exerts pressure on your belly area leading you to reduce belly fat.
To perform this posture, lie down on your stomach. Arc your hands backward and hold the feet. Try pulling yourself backward. You will soon start feeling your arms, stomach and legs stretching.
Dhanurasana helps in reducing belly and abdominal fat effectively.
This yoga posture works in getting rid of rigid belly fat.
Stand on your knees and bend backward. Hold right heel with your right hand left heel with your left hand. With the help of your heels, stretch your stomach and abdomen. Hold this posture for few seconds. Repeat this for 4-5 times.
Another effective asana to help you get rid of belly fat is Naukasana.
To perform this asana, lie on the yoga mat. Raise your hands and legs in same direction. Keep your legs and hands straight as you can so that your body forms a shape of ‘V’. Hold this pose for few seconds and then release it.
Repeat this for 4-5 times.
Stand on the Yoga mat. Place one leg in front and bend at knees. Join your palms, stretch your hands upwards and look up. Hold this posture for few seconds.
Repeat with other leg too. When you feel the stretch in your belly area that means you are on correct way to get rid of belly fat through yoga.
These exercises will certainly help you get rid of belly fat along with improving your stamina. Keep in mind that these exercises should be done on regular basis.
Don’t forget to share some more exercises if you know which can help in reducing belly fat.
Stay healthy, exercise regularly!!!