5 yoga poses to reduce belly fat

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5 ideal yoga poses to reduce belly fat

The fat that accumulates around the stomach is one of the most difficult fats to eliminate. Apart from its aesthetic nature, fat in the abdominal area is related to type 2 diabetes, insulin resistance, heart disease and some types of cancer.

Therefore, it can be dangerous to accumulate fat in the abdomen area and it is important to know how to get rid of it.

These yoga poses can help you reduce that accumulation of fat but it is important that the exercise be accompanied by a change in diet.

1. – Posture of the cobra (bhujang asana)

The cobra posture strengthens all of our abdominal and back muscles. It also reduces the amount of fat in the belly helping us to lose weight.

  1. Lying on the belly (stretched legs and palms just below the shoulders)
  2. Inhale slowly and lift your chest slowly as we bend our backs back as much as possible.
  3. Try to hold in this position for about 20-30 seconds. Then exhale slowly, lowering the chest again to return to the starting position.

 

We will try to repeat this posture about 5 times by taking 15-second breaks between each repetition.

 

(NoteIf you suffer from an ulcer, hernia, back injury, or if you are pregnant, it is not advisable to practice this posture).

2. – Boat posture / Boat posture (naukasana)

The boat’s posture is ideal for reducing belly fat while strengthening not only the abdominals, but also the back and leg muscles. If you can’t extend your legs you can start by doing it with your legs flexed.

  1. Lie on your back with your arms at our sides.
  2. Inhale as we lift our legs off the ground as much as we can (it is important to keep your legs straight in the process).
  3. Stretch your arms as if trying to touch our toes.
  4. Once in this posture, we will try to hold for about 15-20 seconds.
  5. Exhale and return to the initial posture to finish the exercise.

We will try to repeat this posture about 5 times by taking 15-second breaks between each repetition.

3. – Table pose (Kumbhakasana)

It may seem like a simple posture, but the table prostrate works our entire body to further strengthen our core (or central muscles).

  1. Lie on your belly with your legs straight and palms under your shoulders.
  2. Poke your toes inward and push the ground with your palms as we lift the torso off the ground by pushing lightly with our arms back to stretch our legs.
  3. Continue to inhale as we look at the ground in front of us to keep our spine aligned. The body should draw a straight line from shoulders to ankle.
  4. Hold the posture for approximately 20-30 seconds.
  5. Exhale as we rest our knees on the floor and return to the initial posture.

We will try to repeat this posture about 5 times by taking 15-second breaks between each repetition.

 

(NoteFor more effective results, instead of holding the posture for 20-30 seconds, we will do it as long as we can).

4. – Bow pose (Dhanurasana)

Ideal for strengthening the core, it also promotes digestion and fights constipation.

  1. Lie on your belly with your arms on each side of the body.
  2. Bend your knees and try to hold your ankles with your hands (inhale slowly as we do this).
  3. Maintain the posture for 15-30 seconds, to finish exhaling as we return to the starting position.

Repeat this posture about 5 times taking 15-second breaks between each repetition.

5. – Wind release posture

This posture is ideal to end our yoga session. It is also ideal for relieving back pain. In addition, it strengthens the abs, thighs and hip. Interestingly, this posture also balances the pH levels in our stomach, thus helping to improve our metabolism.

  1. Lie on your back with your legs straight and your ankles together.
  2. Exhale and flex your legs bringing your knees to your chest.
  3. With the help of the thighs, put pressure on the stomach. To keep our legs in place we can hug them with our arms.
  4. Breathe deeply holding this posture for 90 seconds.
  5. Exhale and return to the initial posture

Repeat this posture about 5 times taking 15-second breaks between each repetition.