Twelve yoga poses to reduce belly fat at home are effective after one week

Twelve yoga poses to reduce belly fat at home are effective after one week

You are looking for a slim waist but are afraid to go to the gym. Try performing yoga poses to reduce belly fat at home and you will be surprised with the results.

Unhealthy eating habits, sedentary sports and often facing stress all become factors that cause you to have a fat waist. This is the right time for yoga to shine because this form of movement not only helps reduce belly fat, but also allows you to control your body and mind like never before !

1. Yoga posture to melt belly fat: Mountain Pose
yoga to reduce belly fat

This is the ideal warm-up at home yoga pose that will help you improve your blood circulation to get ready for the next more challenging poses.

Perform

Stand firmly on a flat floor, heels slightly apart, big toes touching and open hands, backs of hands facing inwards.

Stretch your arms forward and bring your palms together.

Inhale deeply, stretch your spine, then begin to pull your arms above your head, stretching as much as you can.

Lift your legs up and stand on your toes, eyes directed towards the ceiling. If you can't stand on your toes, stand on your feet. If looking up at the ceiling makes it difficult for you to balance, look straight ahead. Breathe as usual and hold this position for 20-30 seconds. Inhale deeply and while exhaling, slowly relax and lower your legs. Repeat this pose 10 times, gradually increasing the number. Relax for 10 seconds before doing it again.
Benefit

- Improve your posture.

- Firming the abdomen and buttocks area.

- Strengthens thighs, knees and ankles.

- Relieves sciatica (painful pain affecting the back, hips and legs).

Careful

People with low blood pressure, insomnia and headaches should not perform this yoga pose to reduce belly fat at home.

2. Yoga posture to melt belly fat: Surya Namaskar Pose (Salute to the Sun)

Yoga posture to melt belly fat: Surya Namaskar Pose (Salute to the Sun)
Surya Namaskar (salutation to the sun) yoga exercise is a series of 12 yoga poses to reduce belly fat and each pose has a great impact on the whole body. Actions like bending forward and backward while breathing deeply help detoxify as well as many other benefits.

Perform

Stand up straight, relax your shoulders and open your chest to prepare for the belly fat reduction pose.

Inhale and lift both hands. As you exhale, clasp your hands in front of your chest in a prayer position.

Continue to inhale, reaching your arms above your head and bending backwards.

Exhale, bend forward and try to let your forehead touch your knees.

You put your hands on the floor, keep your left leg still and move your right foot back. The left leg is perpendicular to the floor, the right leg is stretched and supported by the tips of the toes. Stretch as much as you can.

Next, bring your left foot back parallel to your right foot to get into plank position. At this time, extend your hands on the floor, shoulder straight with your hands, keep your back straight (don't sunken your back because it will hurt your back).

Inhale, stretch your body forward, slowly lower your body to the floor, elbows close to the sides of your armpits, exhale.

Inhale deeply and at the same time stretch yourself up, into the cobra pose, pushing your shoulders back.

You fold up, get into the downward facing dog position (inverted V) and exhale as far as you can, pulling your stomach in.

You continue to inhale deeply and bring your right leg forward, hands on either side. Right leg is perpendicular to the floor, left leg stretched and straight, supporting with toes. Expiratory.

Inhale, lift left leg next to right leg and bend over, exhale.

Inhale, lift yourself up, bring your hands parallel to your ears and bend back. Exhale, bring your hands together in front of your chest.

Do 2-3 times as you like.

Benefit

When doing these yoga poses to reduce belly fat at home regularly, all parts of the body will be active, making you feel healthier and more energetic.

Careful

Women in menstrual period, high blood pressure, cardiovascular disease should not perform this waist-reducing yoga exercise. If you're pregnant, talk to your coach first to be on the safe side.

3. Yoga posture to melt belly fat: Padahastasana (Bend while standing)

yoga to reduce belly fat

When doing one of these belly fat yoga exercises, your belly will be fully compressed while bending forward, thereby burning fat.

Perform

Stand in mountain pose with your arms relaxed, heels touching, and straight.

Inhale deeply, raise both arms straight on the floor, arms parallel to the ears.

As you exhale, slowly stretch your body forward with your back straight, arms straight, and then slowly bend over to your legs. Keep your legs straight. You will feel a slight stretch and pain in your legs.

Try to touch the floor with both palms without bending your knees. If you're new to yoga, you can try touching your toes or ankles.

Hold your breath evenly, inhale deeply, breathe slowly, and at the same time pull your belly into your thighs, hold for 60 to 90 seconds.

Exhale and return to the original position.

Do this pose 10 times.

Benefit

- Improves digestion.

- Strengthens the wrist joints.

- Reduce mental and physical fatigue.

Careful

People with spinal disorders should avoid performing this pose.

4. Yoga posture to melt belly fat: Paschimottanasana (Sitting forward bend)

Yoga posture to melt belly fat: Paschimottanasana (Sitting forward bend)

This is one of the basic postures of Hatha yoga, capable of stimulating the digestive system as well as making the abdominal muscles work harder, thereby helping the process of eliminating excess fat take place smoothly.

Perform

Sit with your back straight, legs straight and close together, toes pointing toward the ceiling.

Inhale deeply, extending your arms overhead without bending your elbows. Eyes follow your hands, stretching your spine to the maximum.

Exhale and pull your back forward. Lower your arms and try to touch your toes with your head resting on the pillow. If you're a beginner to yoga, you can probably just touch your ankles or your inability to reach your thighs, but take it slow and one day you'll do it.

Once you touch your toes, hold until you feel a stretch in the hamstrings.

Inhale and try to hold the position for 60 to 90 seconds.
Exhale and return to the original position.

Try to practice about 10 times because this is a yoga pose to reduce belly fat that brings many effects.

Benefit

- Reduce stress.

- Helps reduce belly fat.

- Balance the menstrual cycle.

Careful

People with spinal disorders or recent abdominal surgery should not perform this pose. Even people with asthma and diarrhea must stay away from this belly fat-reducing yoga pose.

5. Yoga exercises to reduce waist with Pavanamuktasana (belly bell)

Pavanamuktasana (belly bell)

This belly fat burning yoga pose will also help the practitioner relieve various stomach problems, including indigestion and constipation because your knees put pressure on your abdomen during exercise, thereby promoting also as triggering fat burning in the area.

Perform

Lie on your back, face up, arms along your body, feet outstretched, heels touching.
Take a deep breath in and when you exhale, bend your knees, clasping your hands tightly against your stomach.

Inhale again and as you exhale, lift your head, trying to touch your chin to your knees.

Hold this pose for 60–90 seconds, combined with deep breathing.
Exhale slowly, release your knees, and lower your head to the floor.
Repeat 7-10 times.

Benefit

- Strengthens back and abdominal muscles.

- Helps with better digestion and release of gas.

- Tighten the muscles in the legs and arms.

Careful

Pregnant women who suffer from spine, blood pressure and cardiovascular problems should avoid doing this yoga pose to reduce belly fat.

6. Yoga exercises to reduce waist with Naukasana (boat pose)

Yoga exercises to reduce waist with Naukasana (boat) pose

This is one of the yoga poses that is believed to help people get rid of the obnoxious belly fat when practiced regularly because the muscles will be awakened and fully active.

Perform

Lie on your back, legs outstretched, toes pointing to the ceiling, hands along the body, palms facing down.

Deep breath. As you exhale, lift your body (head, chest, and legs).

Extend your arms so that they are parallel to your legs, eyes directed to your toes.

When you do this move, try to flex your abs, straighten your legs, and straighten your back.

Breathe normally, hold the pose for 30 to 60 seconds.

Inhale and then breathe deeply, slowly relax and return to the supine position.

Do it 5-10 times.

Benefit

- Strengthens abdominal muscles and helps to get rid of belly fat.

- Improves the health of the digestive organs.

- Strengthens arms, thighs and shoulders.

Careful

You should avoid doing this pose if you suffer from blood pressure problems, heart problems, diarrhea, headaches and insomnia. In addition, pregnant women and during menstruation are not allowed to do this pose.

7. Yoga exercises to reduce waist with Ushtrasana (Camel Pose)

Yoga exercises to reduce waist with Ushtrasana (Camel Pose)

This is a yoga pose to reduce belly fat performed in reverse of Naukasana (Boat). When you stretch your muscles backwards and let your hands touch your ankles, this pose will help strengthen your abs.

Perform

Sit on your knees and heels.

Slowly raise your body to your knees, so that your entire body weight is on your knees.

Let your heels make a line perpendicular to the ground (you can prop your toes if you want).

Breathe deeply and bend backwards, trying to touch your ankles with your hands.

Tilt your head and stretch backwards, until you feel a stretch in your abs.

At the beginning of the exercise, you should hold this position for 20-30 seconds, then gradually increase to 60 seconds.

Exhale and slowly relax.

Return to the original sitting position.

Relax for 15 seconds after each repetition.

Benefit

- Improve muscle health.

- Improve physique.

- Treatment of fatigue, menstrual discomfort and mild back pain.

Careful

You should not do the camel pose if you have a heart condition, back or neck injury, or high blood pressure. Besides, when you have migraines and insomnia, you should also avoid practicing this yoga pose to reduce belly fat.

8. Yoga posture to melt belly fat: Uttanpadasana (Legs Raised Pose)

Yoga posture to melt belly fat: Uttanpadasana (Legs Raised Pose)

With this pose, you can remove fat from your lower abdomen as well as your hips and thighs. This is one of the most effective yoga poses to reduce belly fat to help tighten the waist and hips during pregnancy.

Perform

Lie on your back, legs straight and heels touching. Hands are placed along the sides of the body, palms facing the ground.

Inhale deeply and exhale slowly.

Stretch as much as you can without hurting your back.

Inhale deeply, raise your legs to the floor to create a 45-degree angle with the floor. Hold this position for 15 to 30 seconds, at which point you breathe normally.

Exhale and lift your legs up to form a 90-degree angle with the floor. Breathe normally, hold this position for 30 seconds.

Inhale deeply and slowly bring your legs back to the starting position.

Repeat this movement 10 times if you are just starting out and gradually increase to 30 times.

The relaxation time between each session is 15 seconds.

Benefit

- Treatment of diseases related to the stomach.

- Treatment of back pain.

- Improve the function of the reproductive organs.

- Improve blood circulation.

Careful

If you have pain when pulling muscles and are recovering from a spinal injury, this pose should be avoided.

9.Yoga posture to melt belly fat: Marjariasana (cow/cat pose)

9.Yoga posture to melt belly fat: Marjariasana (cow/cat pose)

The cow/cat pose has a strong impact on the abs group, helping you to slowly burn belly fat. In addition, this yoga posture to reduce belly fat also stretches, making the spine more flexible and healthy.

Perform

Sit on your knees, keeping your back and head straight.

Continue to breathe normally, then gradually change position by resting your hands on the floor like a baby crawling so that your back is parallel to the floor, your body weight is on your palms and head pillow.

Arms shoulder width apart and perpendicular to the floor, knees hip-width apart while keeping head straight.

Inhale deeply, raise your head and push your belly to the floor so that the spine has a concave shape.

Try to open your abdomen as much as possible to get as much air in as possible.

Do not rush to exhale, hold your breath and maintain this position for about 15 to 30 seconds.

Breathe deeply and lower your head, while lifting your abdomen and spine toward the ceiling. Hold your buttocks and abdomen tight until you feel the muscles contracting. Don't forget to always keep your head between your arms.

Continue to breathe deeply, holding the pose for about 15 to 30 seconds, then gradually increase it from 60 to 90 seconds.

Exhale and slowly return to the sitting position.

Repeat this pose 10 times in the beginning, then gradually increase to 30 times.

Don't forget to relax for 15 seconds after each repetition. This is also one of the best yoga poses to reduce belly fat.

Benefit

- Improves strength and flexibility for the spine.

- Help correct your posture.

- Reduce stress in the lower back.

Careful

If you are suffering from a head injury, make sure you keep your head in line with your body as you do the cat/cow pose so as not to affect the head area.

10. Yoga posture to melt belly fat: Bhujangasana (Cobra Pose)

Yoga posture to melt belly fat: Bhujangasana (Cobra Pose)

The cobra pose makes you bend your back like a cobra. This yoga pose to reduce belly fat helps to increase tension in the abdominal muscles, increase the flexibility of the spine and this is also one of the recommended poses to help reduce back pain for women after childbirth.

Perform

Lie on your stomach, legs straight, feet shoulder width apart, and backs of feet facing the floor.

Hands shoulder width apart, placed next to the chest and propped on the mat, palms facing down.

Inhale deeply, slowly lift your chest and head off the floor, press your hands firmly into the floor, push your shoulders back. You can look straight or roll your head back and close your eyes, avoiding lifting your eyes to avoid wrinkles around your eyes. Breathe evenly.

Hold this position for 15 to 30 seconds, while breathing normally.

You take a deep breath and try to lift your body from the waist up, bending backwards as much as possible. However, make sure you don't hurt your back while doing this pose.

Hold the pose for 30 to 60 seconds, breathing normally.
Exhale and slowly bring your body down to the floor. Stretch your arms slowly forward.

Repeat this pose 10 times in the beginning, and gradually increase to 30 times.

Relax for 15 seconds after each repetition.

Benefit

- Firming abdominal muscles.

- Improve flexibility of mid back and upper back.

- Strengthen shoulder and back muscles.

- Reduce stress and fatigue.

Careful

You have to bend up until you feel a stretch in your abs, thighs, and back. However, pause and relax even if you experience mild pain while stretching. In such cases, you can do a twist.

In addition, pregnant women, and people with back injuries and carpal tunnel syndrome should not perform this yoga posture to reduce belly fat.

11. Yoga exercises to reduce waist with Dhanurasana (Bow Pose)

Yoga exercises to reduce waist with Dhanurasana (Bow Pose)

This is a great yoga pose to reduce belly fat to squeeze the abdominal muscles, stretch the muscles of the back of the thighs, arms, chest as well as improve the physique for the practitioner.

Perform

Lie face down on the mat, legs stretched out, hands on either side of the body.

Inhale, grab the backs of the feet with both hands and begin to lift the head, a few and the legs up, stretching. Tighten your abs so your upper body pulls as high as possible.

Hold this pose for 15 to 30 seconds, then slowly increase it to 60 to 90 seconds.

Slowly stretch out, exhale and return to the starting position.

If you are just starting out, repeat this movement 10 times, then increase it to 30 times.

Repeat this movement every 15 seconds of relaxation.

Benefit

- Helps to improve body shape.

- Stretch and strengthen the back muscles.

- Stimulates the neck and abdomen.

Careful

You must avoid this pose if you have high blood pressure, a hernia, a back or neck injury. In addition, women who are pregnant or in their menstrual cycle should not do this exercise.

12. Yoga exercises to reduce waist with Shavasana (Relaxation Pose)

Yoga exercises to reduce waist with Shavasana (Relaxation Pose)

After strenuous belly fat reduction yoga poses, it's time to give your body a break.

Perform

Lay up.

Extend your arms straight, palms facing the ceiling; legs straight and shoulder width apart.

Close your eyes.

Inhale and exhale, letting your body relax completely.

You should lie down until your breathing returns to normal.

Benefit

- Helps you achieve a deep, meditative state of rest, which can aid in recovery and stress reduction.

- Helps reduce blood pressure, insomnia and anxiety.

Hope the above article has helped you learn yoga poses to reduce belly fat. Any exercise requires time and patience, so don't rush it. Hope you get the results you want.

Hopefully through the above article you have better understand about Twelve yoga poses to reduce belly fat at home are effective after one week as well as how to lose weight quickly. Stay tuned for new articles on Healthy Life For You to be updated with useful information about Health And Yoga !

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