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9 Yoga Positions That Get Rid Of Belly Fat

It doesn't matter how good of shape you're in, we've all felt self-conscious about our stomach fat at one point or another. There's nothing wrong with wanting a flat stomach, but it's important to understand that fitness goals take time, patience, and a lot of hard work. Yoga poses, in addition to a healthy diet and exercise routine, are a great way to strengthen your core and shed excess body fat. Whether you're a seasoned yoga veteran or a first-timer, this list has plenty of poses to fit any skill level.

Of course, you should only attempt to lose weight after consulting your physician and making sure that is the healthiest course of action for you. The following nine poses will help stretch and strengthen a variety of your body's muscles, leading to plenty of health benefits beyond just getting rid of belly fat.

1. Board (Kumbhakasana)


Yogala

This pose works out a variety of muscles around your body. In addition to your abdomen, you'll feel this in your thighs, buttocks, shoulders, and back.

Step 1: Begin by positioning the body as if you were about to perform a push-up. Make sure that your hands are placed shoulder-width apart and extend your arms so that they are perpendicular to the floor.

Step 2: Keeping your back and spine straight, take a deep breath and maintain eye contact with the floor.

Step 3: As you inhale, begin to tighten your abdominal muscles. Make sure that your palms are laying flat on the ground with your fingers evenly spread apart.

Step 4: After 15 to 30 seconds, exhale and bring your knees to a resting position

Step 5: Continue performing this pose five more times and make sure to take 15-second breaks in between.

It's similar to "planking," a popular exercise that can be seen here:

Ditch the basic plank for this tough move! http://www.womenshealthmag.com/fitness/plank-to-pushup-fit-gif

Posted by Women's Health on Friday, March 4, 2016

2. Wind Easing Posture (Pavanamukthasan)

Pavanmuktasana has many benefits & practicing this Asana regularly will surely enhance your fitness. #YogaDay

Posted by Narendra Modi on Tuesday, June 16, 2015

This particular posture is ideal for those experiencing pain in their lower back. It strengthens your core muscles, hips, thighs, and is even known to manage pH levels and increase your metabolism.

Step 1: Lay flat on your back, arms relaxed at your sides, and heels lightly touching each other.

Step 2: Exhale and begin pulling your knees towards your chest, keeping your heels together.

Step 3: Use your arms to position your knees closer to your chest. Make sure to take deep breaths in and out and maintain a steady breathing pattern.

Step 4: As you hold this position, tighten your thighs and abdominal muscles. Continue for 60 to 90 seconds.

Step 5: Exhale and return your body to its original resting position.

Step 6: Continue performing this pose five more times and make sure to take 15-second breaks in between.

3. Pontoon Posture (Naukasana)


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By working the back and leg muscles, your body begins to reduce excess fat in the waist.

Step 1: Lay flat on your back with your arms relaxed at your sides.

Step 2: Take a deep breath and begin raising your legs. Make sure your legs are in a straight position and allow this pose to stretch out your toes and feet.

Step 3: Next, reach your arms towards your raised legs, making a V-shaped position with your body.

Step 4: Hold this pose for about 15 seconds. Do not forget to inhale and exhale at a steady rate.

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Step 5: Exhale and return your body to its original resting position.

Step 6: Continue performing this pose five more times and make sure to take 15-second breaks in between.


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4. Bow Posture (Dhanurasana)


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Making sure your body is well-stretched is key when it comes to shedding belly fat. This posture targets your core, plus the stretching will raise your energy levels and aid in digestion.

Step 1: Lay flat on your stomach with your arms relaxed at your sides.

Step 2: Inhale and begin bending your knees upward while your hands reach for your ankles or feet.

Step 3: Knees bent and hands grasping your ankles or feet, hold this position for 15 to 30 seconds. Make sure to inhale and exhale at a steady rate.

Step 4: After holding the position, breath out and return your body to its original resting position.

Step 5: Continue performing this pose five more times and make sure to take 15-second breaks in between.

5. Cobra Posture (Bhujang asana)


Shanti Yoga

Those who suffer from bad backs or are currently pregnant are not encouraged to do this next pose. If you are healthy enough to do it, however, it can work wonders for your upper body and spine.

Step 1: Lay flat on your stomach with your arms relaxed at your sides.

Step 2: Begin pulling your arms inward so that they are underneath the shoulders. Keep your legs extended with your toes and chin touching the floor.

Step 3: Inhale deeply and extend your arms upward with your back curved and chin facing the ceiling.

Step 4: Hold this position for 15 to 30 seconds making sure your breathing is steady.

Step 5: Continue performing this pose five more times and make sure to take 15-second breaks in between.

6. Chair (Uthkatasana)


Indian Yoga

Similar to the Cobra Posture, do not attempt the chair pose if you have any back or knee injuries. It focuses on your abs and spine while putting pressure on your hips and thighs for support.

Step 1: Begin by standing straight with your hands in the Namaste position.

Step 2: Inhale and bend your knees slightly while raising your arms above your head.

Step 3: Continue breathing steadily as you pull your torso in and bend your knees deeper into the position.

Step 4: Hold this position for as long as you feel comfortable.


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7. Bridge (Setubandhasana)


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As intimidating as this pose looks, the benefits make it well worth it. Not only is it great exercise, but it helps relieve any muscle stiffness you might be feeling. High blood pressure, digestion, and even menopausal symptoms can all be improved by the bridge pose.

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Step 1: Lay flat on your back with your arms relaxed at your sides.

Step 2: Using your feet to push up, raise your buttocks and torso so that they are off of the floor. This should look like you are making a bridge with your body.

Step 3: Keeping your neck in the same position, use your hands to push on the floor for balance and additional support.

Step 4: Hold this position for as long as you feel comfortable.

8. Warrior 1 (Veerbhadrasana 1)


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One of the most common yoga poses and perfect for beginners, the Warrior is a position that calms you down while simultaneously working your thighs, buttocks, and core muscles.

Step 1: Begin by standing upright with your feet shoulder-width apart and arms relaxed by your side.

Step 2: Inhale and extend your right leg forward as if you were about to perform a lunge.

Step 3: Keeping your left leg straight and extended behind you, face your midsection towards the bent knee. Focus on breathing in and out at a steady pace.

Step 4: Exhale and raise your torso from your knees and extend your arms upwards allowing your back to curve slightly inward.

Step 5: Hold this position for 15 to 30 seconds while making sure your breathing is steady.

Step 6: Pushing off of your right leg, return your body to its original resting position.

Step 7: Repeat the same steps for your opposite leg.

9. Warrior 2 (Veerbhadrasana 2)


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This is more like a continuation of the Warrior, so it's best to transition directly into this pose. It furthers the benefits achieved by doing the Warrior.

Step 1: Begin by standing upright with your feet shoulder-width apart and arms relaxed by your side.

Step 2: Inhale and extend your right leg forward as if you were about to perform a lunge.

Step 3: Keeping your left leg straight and extended behind you, face your midsection towards the bent knee. Focus on breathing in and out at a steady pace.

Step 4: Exhale and raise your torso from your knees and extend your arms outwards from your torso turning your head towards the bent knee.

Step 5: Hold this position for 15 to 30 seconds while making sure your breathing is steady.

Step 6: Pushing off of your right leg, return your body to its original resting position.

Step 7: Repeat the same steps for your opposite leg.

Don't forget to SHARE these healthy positions with your friends and family!

H/T: RemedyDaily

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