Yoga for the belly: 5 simple poses that will help you regain your slim figure.
Belly fat is common even among thin people, and it is very difficult to get rid of. Not only is a protruding belly immediately visible and brings a lot of mental suffering, but it also affects your overall health. Belly fat can lead to type 2 diabetes, heart problems, and cancer, so it is very important to get rid of it.
Yoga- a very effective way to deal with this problem, as anyone who has done it at least a little will confirm. Of course, exercises alone will not solve everything: yoga classes will help to visually reduce the stomach, but 70% success depends on proper nutrition.
1. Cobra Pose (Bhujangasana)
This pose not only helps to remove the belly, but also strengthens the abdominal muscles. The exercise as a whole strengthens the upper body, and the back becomes stronger and more flexible.
- Lie on your stomach, stretch your legs out and rest your weight on your palms (they should be positioned directly under your shoulders).
- Your chin and toes should touch the floor.
- Inhale slowly and lift your body up with your arms. Bend your back back as far as you can.
- Depending on how you feel, hold this position for 15–30 seconds.
- Exhale slowly and return to the starting position.
- Repeat the exercise five times with short breaks of 15 seconds.
2. Bow Pose (Dhanurasana)
The pose strengthens the central part of the abdomen. To achieve good results, try to slowly rock forward and backward while doing the exercise. This improves digestion and trains the flexibility of the entire body.
- Lie on your stomach, bend your knees, lift your shins up, put your hands behind your back and grab your ankles from the outside.
- Inhale, exhale and bend as much as possible, lifting your pelvis and chest off the floor. Your head should be moved as far back as possible.
- Try to hold this pose for 15-30 seconds and watch your breathing.
- As you exhale, return to the starting position, stretching your arms and legs.
- Repeat the exercise five times with 15-second breaks in between.
3. Boat pose (naukasana)
A great pose to remove fat from the waist. It also has a beneficial effect on appetite and strengthens the leg muscles.
- Lie on your back, stretch your legs, place your arms next to your body, palms up.
- Inhale and slowly lift your legs, try to keep them straight and do not bend your knees.
- Point your toes and try to lift your legs as high as possible.
- Stretch your arms out and try to touch your toes; keep your body at a 45-degree angle.
- Breathe evenly and hold the position for 15 seconds.
- Take a deep breath.
- Repeat the exercise five times with 15 second breaks in between.
4. Plank (kumbhakasana)
Kumbhakasana is one of the easiest poses in yoga, but at the same time very effective for burning fat. Plank tones and strengthens shoulders, arms, back and buttocks.
- Get on your knees and place your hands in front of you.
- Step your legs back and rise up onto your toes, as if doing a push-up; lift yourself up onto your hands.
- Take a deep breath, stretch your neck and look straight ahead; your back should be straight, you will feel a slight tension in your abdomen.
- From head to toe, your body should be in a straight line.
- Hold this position for 15 to 30 seconds; if you feel strong, try to do it as long as possible.
- Repeat five times with short breaks in between.
5. Wind Releasing Pose (Pavanamuktasana)
In addition to the fact that this asana reduces lower back pain and strengthens the abdominal and hip area, it has many other benefits. For example, the wind release pose improves bowel function, normalizes acidity levels, and speeds up metabolism.
- Lie on your back, stretch your legs, and extend your arms parallel to each other.
- Stretch your legs, keeping your heels together.
- As you exhale, bend your knees and slowly lift them towards your chest.
- To maintain the correct position, clasp your knees with your hands.
- Breathe deeply and hold this pose for 1–1.5 minutes.
- As you exhale, lower your legs and arms to the floor.
- Repeat this exercise five times with breaks in between.
If you want to overclock metabolism, we recommend doing this set of exercises in the morning. And to quickly achieve results, repeat these poses three days a week, three to five times a day.
