How to Reduce Tummy / Belly Fat by Yoga with Pictures
Flabby belly is often the result of unhealthy lifestyle with too much of junk food, lack of proper exercise and leading a life full of stress. So, the only way to get rid of belly fat is to have a healthy diet along with proper fitness regime. The level of risk is higher if you have a wider abdomen. So take proper measures and try to get rid of the unwanted fat that accumulates in your belly. Yoga is an excellent option to reduce the belly fat. Along with this, yoga also helps you to have a control over your body and mind.
Top Yoga Asanas to Reduce Tummy Fat:
Bhujangasana or Cobra Pose:
This pose stretches your abdominal muscles and also makes your back muscles strong.
Dhanurasana or Bow Pose:
This pose is excellent for toning your tummy and providing you a good posture. It stretches your abdomen, back, arms, thighs and the chest.
Marjariasana (Cat Stretch or Cat Pose):
This is the cat pose and this helps in contracting the abdominal muscles and makes your spine flexible.
Naukasana or Boat Pose:
This asana is sure to provide you flat belly if you practice regularly. Staying in this pose for more than one minute helps contract your abdominal muscles and tones your abs.
- Lie in a supine position on a yoga mat with your legs stretched, and the palms on either side of your body, facing the ground.
- Inhale deeply and as you exhale, lift your head, chest and legs from the ground.
- Stretch put your hand so that your fingers are in the same line as your toes. Keep your eyes on the toes.
- Remain in this position for 30 to 60 seconds and you must feel the contraction on your abdominal muscles. Breathe normally.
- Now inhale and then relax and take the original position as you exhale deeply.
Padahastasana or Standing Forward Bend:
- Stand straight with your feet together and your hands on your sides.
- Inhale deeply and lift up your hands
- Now exhale and bend forward so that your body is parallel to the floor.
- Inhale and then exhale while you bend completely on the hips.
- Touch the floor with your palms, without bending your knees. In the beginning it may not be not be possible, but with practice you can do it.
- Now tuck your tummy in as you hold your breath. Remain in this pose for 60 to 90 seconds and then slowly get back to the original position as you exhale.
Repeat this for 10 times with 10 second interval between.
Paschimottanasana or Seated Forward Bend:
Image credits: Flickr
This asana helps in stimulating your solar plexus center and tones up your tummy. It is also good for hamstrings as the forward bend stretch the hamstrings, thighs and the hips. This asana is good for those suffering from digestive disorders.
- Sit on the ground in sukhasana or padmasana and keep your spine erect.
- Stretch your legs in front of you and then inhale deeply as you stretch your hands above your head, without bending the elbows. Your eyes should be on your hands. Also stretch your spine as much as you can.
- Now bend forward as you exhale and touch your toes with your hands. Your head must touch your knees.
- Hold your foot and try to pull them backward till you feel stretch in your hamstrings.
- Breathe in and hold your tummy. Remain in this pose for 60 to 90 seconds. You can increase the time slowly up to 5 minutes or more.
- Now get back to the original position as you exhale.
Pavanamuktasana or Wind Relieving Pose:
This asana is beneficial for constipation, indigestion and other gastric problems. Here your knees press your tummy and this helps in burning fat in the tummy.
- Lie down with your feet stretched out and your arms by your side. The heels should touch each other.
- Bend your knees and take in a deep breath. As you exhale, bring your knees to your chest so that the thighs exert pressure on your tummy. Clasp your hands underneath your thighs and keep the knees in position.
- Inhale and then exhale as you lift your head and touch your knees with your chin.
- Remain in this pose for 60 seconds and breathe deeply.
- Exhale slowly and bring your hands to the sides of your body ad let your head rest on the floor. Take the pose of savasana and relax.
Shavasana or Corpse Pose:
After the rigorous workout, you can relax with Savasana. Here you have to lie down in supine position with feet apart or together, hands on either side with palms facing the ground, and close your eyes. Inhale and exhale deeply.
Surya namaskar or Sun Salutation:
Surya namskar consists of twelve positions and benefits your whole body. Practice it every day in the morning by facing the rising sun. You can do five times in the beginning and then increase the number.
Ustrasana or Camel Pose:
This is the camel pose and is the opposite of naukasana. The backward stretch in this pose, as you touch your ankles with your hands, tones up your abdominal muscles. The tension on the belly muscles you felt in naukasana is now released. You can do this 5 times.
Uttanpadasana or Raised Foot Pose:
Doing this asana helps you to reduce the fat from your lower abdomen, hips and the thighs. This is one of the best poses that helps you get rid of the fat that had accumulated on your waist and hips during the time you were pregnant. Repeat it for10 times.
Tadasana or Mountain Pose:
Tadana is a warm up pose and improves the blood circulation, thus making your ready for doing other asanas.
- Stand in such a way that your heals are slightly apart and your big toes touch each other. Keep your hands on your sides with the palms facing your body and your spine kept straight.
- Bring your palms together by stretching your hands to the front.
- Stretch your spine and inhale deeply as you do so. Now bring your folded hands above your head and stretch as much as it is possible for you.
- Now stand on your toes and keep your eyes fixed on the ceiling.
- Breathe normally and stay in this way for about 20 to 30 seconds.
- Inhale deeply and then exhale and relax.
Repeat for 10 times.