Many of you have probably experienced difficulties in trying to eliminate that stubborn belly fat.
We are all aware that the belly is sometimes the first thing someone notices about us, so it can make one very self-conscious and it actually affects the overall health.
It is one of the most dangerous places to keep fat stored since the fat in the abdominal region is actually linked to type 2 diabetes, insulin resistance, heart diseases, and some types of cancer.
There are numerous workout programs which are said to help you get rid of the increasing belly fat bulge, however, yoga is actually very effective and any healthy person can practice it.
Nevertheless, facts say that although it can offer great benefits, the truth is that 70% of your success is based also on nutrition alone. Here below we present 5 yoga poses that treat different belly areas and can significantly reduce belly fat if exercised.
These yoga poses are best to be completed in the morning, for you to boost your body’s metabolism. Moreover, repeat them 3-5 times daily, three days a week, and take a day off.
1. Wind Easing Posture (Pavanamukthasana)
This yoga pose offers numerous benefits such as relieving lower back pain and firming and toning the abs, thighs, and hips. Moreover, it also provides other positive effects to our health, it enhances your metabolism, massages the colon, balances the pH levels within the stomach and cures constipation.
Lie down flat on your back with your legs stretched out, for your heels to touch one another, and arms at the side. When exhaling, bend at the knees and gradually bring them toward the chest, and at the same time, use your thighs to apply pressure to the abdominal area.
Clasp your hands underneath the thighs in order to properly hold your knees in place. Breathe deeply and hold this pose for a minute to 90 seconds. Upon exhaling, release the knees and bring the hands to the sides of the body with the palms facing the ground. This pose should be repeated for five sets, and with at least 15 seconds break in between.
2. Pontoon posture (Naukasana)
To attack the fat at the weight, you should practice this pose. It is extremely good for your belly and can help to strengthen the muscles in the legs and back.
Lie on your back flat with legs together but stretched out and your arms at your side, facing downward. Breathe in and start to raise your legs but ensure to keep them straight, and avoid bending the knees. You should outwardly stretch the foot and toes and try to raise your legs as high as you can.
While in this position, take straight arms and lift them to reach your toes in order to create a 45 degree angle with your body. Breathe normally and try to hold this pose for 15 seconds. Then, release and exhale. Do this pose in five sets with a break of 15 seconds in between.
3. Bow posture (Dhanurasana)
This pose provides excellent results in strengthening the core of the abs. It also stimulates the digestive system and fights constipation. In addition, it also gives the entire body, especially the back, a nice big stretch. In order to fully reach the potential, you should rock back and forth while holding this pose in order to massage the abdominal area.
Lie on your stomach with legs stretched out and arms on each side of the body. Bend at the knees and reach the arms backwards to the ankles or feet and start to hold. Next, inhale and lift your head up and start to bend it backward while trying to lift your legs as high as possible.
Breathe normally and try to hold this pose for 15 to 30 seconds. While exhaling, return to the original position with legs stretched out and arms at the side. Repeat this pose for at least 5 times and relax for at least 15 seconds in between each time.
4. Board (Kumbhakasana)
This yoga pose tones and strengthens the shoulders, arms, back, thighs, and buttocks. It may be the most effortless, but most effective in burning belly.
Position your hands and knees right underneath your shoulders and hips. Tuck the toes under and start to step your feet back in order to extend your legs behind your body. While inhaling, look just ahead of your palms so your neck and spine are aligned and hold in your abdominal muscles.
Your body should from a straight line from your head to your heels. Make sure that your hands are flat on the ground and your fingers are spread apart. Hold this pose for 15 to 30 seconds, or hold as long as possible for better results. Exhale and drop to your knees. Once again, this pose should be repeated in five sets, with at least 15 seconds pause in between.
In case you have high blood pressure or any back or shoulder injury, it is recommended to avoid this pose.
5. Cobra posture (Bhujang asana)
This pose strengthens the entire upper body and back by making the spine strong and flexible. It strengthens abdominal muscles and reduces belly fat.
Lie on your stomach with your legs stretched out and your palms underneath each shoulder. Place your chin and all toes touching to the floor. While inhaling slowly, raise up the chest, bending it backwards as far as possible.
In this position, you should look like a cobra with the head raised to strike. Hold thus for 15 to 30 seconds. Exhale slowly and return your body back down to the original position. This pose as well is repeated 5times, with a moment to rest 15 seconds in between each time.
Be sure to avoid this pose if you suffer from back injury, hernia, in cases of ulcers or pregnancy.
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Source: Healthy Food Team
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