When it comes to improving flexibility, many people think of yoga or pilates. However, these practices offer more than just that. They can also strengthen our core, boost metabolism, and reduce belly fat.
Research has shown that yoga can have positive effects on eating patterns, sleeping habits, and mood, all of which are important factors in weight loss. While yoga is not a magic solution, it requires hard work and dedication to see results.
Here are 5 yoga exercises that can help reduce belly fat. Remember to focus on your breath, take your time, and relax.
UPWARD DOG POSE
This pose not only strengthens the abdominal muscles but also the upper body.
- Chin and toes should touch the ground.
- Inhale slowly and lift your chest as you lean back.
- Hold this pose for 15-30 seconds, depending on your strength.
- Exhale slowly and return to the original position.
- Repeat the exercise 5 times with a 15-second rest between each repetition.
BOAT POSE
This yoga pose targets waist fat and strengthens the muscles of the abdomen, legs, and back.
- Inhale deeply as you lift your chest and legs off the ground. Keep your gaze forward to align your body.
- Keep your arms parallel to the ground. Legs raised and trunk slightly back.
- Hold this pose as you inhale and exhale 10 times.
- Repeat this pose 5 times with a 15-second rest in between.
STANDING PINCER POSE
This posture compresses the abdomen, promoting fat burning and toning.
- Stand with your feet together and your back straight.
- Inhale deeply and raise your arms up.
- Exhale as you lean forward, parallel to the ground.
- Inhale, then exhale and bend fully forward.
- Try to touch the ground with your palms down without bending your knees. Beginners can try touching their toes or ankles.
- Hold your breath, squeeze your abdomen, and maintain the position for about 60-90 seconds.
- Exhale as you lift your body back to the starting position.
- Repeat the exercise 10 times with a 10-second interval between each repetition.
BOW POSE
This posture strengthens the central area of the abdomen and massages and activates the digestive system.
- Start by lying on your belly with your legs straight and your arms placed next to your body.
- Bend your knees until you can grab your ankles with your hands.
- As you inhale, raise your head and lean back. Raise your legs as high as possible.
- Hold this position for 15 to 30 seconds, breathing normally.
- Exhale as you return to the starting position.
- Repeat the exercise 5 times with a 15-second rest between each repetition.
PLANK POSE
In addition to toning and strengthening your shoulders, arms, thighs, and buttocks, this pose can help burn belly fat.
- Lie on the floor, face down.
- Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line.
- Contract your abdominal muscles and glutes and hold the position for as long as you can. Gradually increase the holding time.
- Rest for about a minute between repetitions.
- Try to hold the pose for as long as possible.
