Only 5 Yoga exercises you need to reduce your belly
Whether you’re looking for a spiritual connection, a meditative escape, or a healthy body, yoga has something to offer everyone. And if you haven’t tried yoga for weight loss, you’re missing out. We chat with a fitness expert who shares the five best yoga exercises to lose belly fat and sculpt a strong, lean body.
Why yoga? No, the 2022 meta-analysis published in Obesity Science and Behavior concluded that regular yoga practice can be very helpful in reducing your body mass index (BMI). Among the many health benefits of yoga, there’s a little-known secret: Some yoga poses are powerhouses for sculpting and strengthening the abdominal area. If you are eager to learn more, we are here today with the five best yoga exercises to lose belly fat.
Rejoice, because you don’t need to exercise in every way imaginable or be in gymnastic condition to get the benefits of your abs. Just a few simple steps will do the trick. However, it is important to note that yoga alone will not help you reduce belly fat.
Jesse Zucker, CPTNCSF certified personal trainer and certified yoga instructor Barbend, explains, “If you want to lose belly fat, it’s important to eat a healthy diet, exercise regularly, manage your stress mind and sleep well. in your body to lose fat, but you can do five yoga exercises to build your ab muscles and core strength these work many muscle groups to increase speed of your heart rate and burn more of your hard-earned fat calories by eating a calorie deficit.”
So, whether you’re new to yoga or a seasoned yogi looking to improve your routine, the following five steps are killer to tighten your abs. Let’s check out how to do the five best yoga exercises to lose belly fat.
The state of the ship
Boat pose requires you to balance on the bottom as your body forms a “V” shape. This exercise engages your abdominal muscles to maintain stability while lifting your core and building the foundation for a flat stomach.
“Boat pose is done on the floor, aligned with the tailbone, and your legs are raised off the floor,” says Zucker. “You can keep your legs bent, or straighten them for an extra challenge. Holding this position works your abs to keep your torso up, back straight, and legs lifted.”
Hold your boat for 30 seconds, and repeat three times. To make it a challenging exercise, start in a row, lower down to a bare body, then return to your rowing position. Complete three sets of 10 reps for this advanced variation.
Wooden Pose
Planks are a classic ab exercise. In addition to drawing in the stomach, the plank pose strengthens your shoulders, arms and legs. Think of it as a full body toner with tummy-reducing benefits as the cherry on top.
“Plank pose is a powerful full-body pose that works your entire back while strengthening your upper and lower body at the same time. While holding a plank your, pull your belly button toward your back to engage and squeeze your abs,” says Zucker. .
Do three sets of 30 to 45 seconds of plank holds.
Side Plank Pose
The side plank causes problems beyond your measure. It targets your obliques (the side of the abs), which contributes to a well-defined waistline.
“The side plank strengthens one side while working with one arm. Make sure to lift your lower hips off the floor to work your obliques further,” explained Zucker.
Aim to do three sets of planks of 20 to 30 seconds per side.
Bridge Pose
Well known for its spine and hip straightening benefits, the bridge position is a killer of belly fat. When you lift your hips toward the ceiling, your back is actively working, ensuring that your abs get the exercise they deserve.
“Bridge is often thought of as the backbone of yoga, but it’s also a great core and fun exercise,” says Zucker. “Try to keep your lower back straight, and pull your navel through your back to engage your arm as you lift your hips. Squeeze your glutes above your bridge. This position is work your lower body in addition to your abs.”
Do three sets of 10 to 12 bridges. Alternatively, hold your bridge for 30 seconds, and repeat three times.
Chair Seat
This position requires you to sink into an imaginary chair while keeping your back tight, which will accelerate the loss of belly fat.
Zucker says, “The chair will work your entire body while strengthening your abs. You’re holding the bottom of a squat position and using your ab muscles to lift your torso and straighten your back. It’s a great workout for your lower body. Also, supporting your weight will raise your heart rate, which leads to greater calorie burn.
Hold your seat for 30 to 45 seconds, and repeat three times. Alternatively, do three sets of five sit-ups while holding the pose for 15 seconds.
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