Yoga Poses to Reduce Belly Fat
The best yoga exercises for belly fat reduction. Beginner-friendly poses that will help you to lose weight, improve flexibility and get rid of that stubborn stomach fat.
Yoga may not be the first workout you think of for flat belly exercises, but the following yoga poses will help you target that stubborn belly fat and lose weight with ease.
That’s because the yoga asanas below require your core to be engaged. This builds ab strength and works to tone the belly without hundreds of crunches.
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The practice of yoga dates back at least 5000 years. The first thought of as a way to bring harmony between the mind and body, the ancient practice has adapted to cultures across the world. In the West, it is now a popular form of exercise that is great for strength, flexibility, and relaxation.
Yoga is a very purposeful practice where each move is completed with intention. As you hold each pose, concentrate on engaging your core. Perform these a few times a week to take your flat belly efforts to the next level.
1. Pontoon pose (Naukasana)
This pose is also known as boat pose. To modify, bend your knees and work up to straight legs.
- Begin by sitting up with your feet flat on the floor and knees pointed toward the sky
- Lean your torso back and extend your arms out in front of you
- Balancing on your tailbone, raise your feet so your shins are parallel to the floor
- Straighten your legs and hold them at a 45-degree angle
- Hold for 15-30 seconds
2. Bow pose (Dhanurasana)
This pose can be intense, even for the experienced yogi. Use a yoga strap around your feet if you need to. Even if you can’t lift very high off the ground, you’ll still experience the flat-belly benefits.
- Begin by laying on your stomach
- Bend your knees so the soles of your feet are pointing to the sky
- Reach your left hand back to grab the top of your left foot. Grab the top of your right foot with your right hand.
- As you inhale, left your chest while keeping your shoulders pulled back.
- As you exhale, push your feet into your hands to lift yourself higher off the floor.
- Hold for 15-30 seconds
3. Plank Pose (Kumbhakasana)
If you’re a beginner, you can always perform the pose with your knees on the ground. It will still work your core and help you get stronger.
- Begin on your hands and knees. Your knees should be directly below your hips and wrists should be under your shoulders
- Straighten one leg and then the other, tucking your toes
- Engage your core so that your back is flat and your body is in a straight line
- Hold for 30-45 seconds
- For a challenge, bend your elbows and lower to your forearms
4. Wind Relieving Pose (Pavanamukthasana)
This pose strengthens the arms and back while stretching the hips. It’s also known to relieve digestive discomfort.
- Begin by laying flat on your back with arms down by your sides
- While you inhale, keep your legs straight and raise to a 45-degree angle
- On your exhale, raise your legs straight up to a 90-degree angle
- On your next breath, bend your knees into your chest
- Wrap your arms around your legs
- Lift your head and shoulders up so that your forehead meets your knees
- Hold for 30-45 seconds
5. Cobra pose (Bhujang asana)
Cobra pose helps to open the chest and lungs, but don’t overdo the backbend. Only raise up as high as is comfortable for you and move gently, especially if you have lower back pain.
- Begin by laying on your stomach with your chin resting on the mat
- Bend your arms and place your hands under your shoulders
- Slowly push into your hands as your chest lifts off the mat
- Keep your shoulders down and your gaze slightly up
- Hold for 30-45 seconds
Whether you’re just starting out or have been doing yoga for years, everyone can benefit from these simple core-strengthening poses. Flow-through the sequence to get moving in the morning or add a couple of poses to your workout. You’ll be feeling the benefits of yoga in no time.