Has belly fat got you feeling like a deflated balloon? Well, fear not! Here’s what you can do to rock those skinny jeans and also bring a smile to your face. Get ready to lose stubborn visceral fat with the power of yoga! Let’s keep it honest – spot reduction is a myth and you have to work on your overall weight with exercise and the right food, in order to lose fat. But incorporating these yoga poses into everyday life can help you tone up muffin tops slowly and steadily! This International Yoga Day 2023, try following this rejuvenating yoga flow for belly fat for a stronger core and increased flexibility.
The practice of yoga combines physical postures, breath control, and meditation to promote harmony between the mind, body, and spirit. Certain yoga asanas (poses) specifically target the abdominal region, helping to strengthen and tone the muscles while increasing flexibility and circulation. As a result, the metabolic rate improves, facilitating the burning of excess fat, including belly fat.
Let’s take a look at a yoga flow, suggested by a certified yoga instructor Swati Kain. It consists of 6 yoga poses for belly fat reduction which can be done only in 5 minutes a day.
Yoga poses for belly fat loss
1. Rabbit Pose (Shashankasana)
Begin in a seated position on your heels. As you inhale, raise your arms overhead, and as you exhale, fold forward, bringing your forehead toward the ground. Extend your arms forward and tuck them under your thighs, maintaining a rounded spine. This compressive pose massages the abdominal area, stimulates digestion, and engages the core muscles. This can lead to belly fat reduction.
2. Sphinx (Salamba Bhujangasana)
Lie on your belly, resting on your forearms with your elbows beneath your shoulders. Gently lift your chest, keeping your navel on the ground. Focus on elongating your spine and engaging your abdominal muscles. Sphinx pose helps strengthen the core, improves posture, and activates the muscles along the front of your abdomen.
3. Forearm Plank (Phalakasana)
This is a great yoga pose for belly fat. Transition from Sphinx pose to Forearm Plank by lowering yourself onto your forearms and aligning your elbows beneath your shoulders. Extend your legs back, keeping your body in a straight line from head to heels. Engage your core muscles and hold this position for several breaths. Forearm Plank is an excellent exercise for toning the entire abdominal region and building core strength which leads to belly fat loss.
4. Side Forearm Plank (Vasisthasana)
From Forearm Plank, roll onto the outer edge of your right foot, stacking your left foot on top. Extend your left arm upward, creating a straight line from your head to your heels. Engage your obliques and hold this side plank position, feeling the activation in your side waist and abdominals. Repeat on the opposite side. Side Forearm Plank targets the oblique muscles aka love handles, helping to trim the waistline and build stability.
5. Back to Centre Forearm Plank
Return to the Forearm Plank position, aligning your elbows directly beneath your shoulders. Hold this pose, engaging your core muscles, and maintaining a neutral spine. This transition between side planks activates the entire core and enhances the overall strength of your abdominal muscles.
6. Dolphin Pose (Ardha Pincha Mayurasana)
From the Forearm Plank, lower your hips and shift your weight back, bringing your body into an inverted “V” shape. Rest on your forearms and keep your head and neck relaxed. Dolphin Pose strengthens the core, shoulders, and arms while providing a gentle stretch to the abdomen.
Watch the yoga flow to reduce belly fat!
So, roll out your yoga mat, put on your stretchy pants, and try these yoga poses for belly fat loss that will have you saying “Namaste” to a slimmer tummy in no time!