Adding yoga poses into your daily routine can be a game-changer for shedding belly fat. Not only do yoga poses for belly fat enhance flexibility and burn calories, but they also rev up your metabolism and target those stubborn love handles. Belly fat can stem from various culprits like stress, ageing, genetics, and unhealthy habits. Plus, weak abdominal muscles can lead to slouching, poor posture, and back pain.
A balanced diet and yoga can help you lose belly fat. All you have to do is stick to the plan and practice yoga poses regularly, achievable with ToneOp fit! Many yoga poses, particularly those that reduce belly fat, can help you lose weight. Yoga can help you lose belly fat depending on your body type, degree of fitness, workout routine, frequency of practice, length of practice, and positions.
In this blog, we will share 15 yoga exercises for belly fat that you can easily do at home. Plus, you will gain some insights about getting that toned, flat midsection through yoga here, too! Keep reading!
Table Of Contents
1. 15 Yoga Exercises For Belly Fat
2. Can Yoga Help Flatten My Stomach?
3. Expert Advice
4. The Final Say
5. FAQs
6. References
15 Yoga Exercises For Belly Fat
Let’s check out these 15 best yoga exercises to lose belly fat:
1. Surya Namaskar
Sun salutation, or Surya Namaskar, is the most popular series of yoga poses for reducing belly fat. It is 12 breath-controlled positions that promote weight loss and general body strengthening. Doing at least 10 rounds of Sun Salutations daily will improve your overall well-being.
The 12 poses of sun salutation are:
- Mountain Pose (Tadasana)
- Raised Arms Pose (Urdhva Hastasana)
- Standing Forward Bend (Uttanasana)
- Equestrian Pose (Ashwa Sanchalanasana)
- Plank Pose (Chaturanga Dandasana)
- Upward-Facing Dog (Urdhva Mukha Svanasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Equestrian Pose (Ashwa Sanchalanasana)
- Standing Forward Bend (Uttanasana)
- Mountain Pose (Tadasana)
2. Adho Mukha Svanasana
This yoga exercise for belly fat helps tighten the stomach, promoting weight loss while increasing bone density and reducing fatigue.
How do you do this yoga exercise to lose belly fat?
- Lie on your stomach on the floor or yoga mat.
- Slowly raise your body on all fours and combine your hands and feet to form a Mountain-like structure.
- Hold this pose for some time. When you do this pose, you can feel your stomach tighten, which helps with weight loss.
- This pose helps increase bone density and enables you to get rid of fatigue.
- This pose also stretches the body, helps eliminate stiffness and pain, and increases blood circulation.
Also Read: 5 Benefits Of Adho Mukha Svanasana: A Journey to Better Physical, Mental, and Spiritual Wellness
3. Padahastasana
This asana applies pressure to the belly, effectively targeting and reducing belly fat with consistent practice.
How to do this yoga exercise for belly fat?
- Start by taking a deep breath.
- Slowly bend your body forward and place your hands under the respective foot.
- Your nose should touch your knees and hold the pose for a while.
- Even if you can't get the pose right, stick with it as you get the hang of it after a few practices.
- This asana puts tremendous pressure on the belly fat and thereby reduces it.
4. Utkatasana
This powerful pose strengthens the arms and legs while stimulating the heart, contributing to overall fitness.
How do you do this yoga exercise to lose belly fat?
- Stand on the floor or mat, whatever is comfortable for you. Bend both knees at the same time.
- Place your hands forward or up with your palms facing each other.
- This is a powerful asana that exercises the muscles of the arms and legs while stimulating the heart.
5. Paschimottanasana
This asana targets the abdominal region by applying pressure, helping to diminish belly fat effectively.
How to do this yoga exercise for belly fat?
- Extend your legs forward while seated on the ground.
- Grasping both toes with your hands, try to make contact with your knee with your nose.
- While performing this asana, you will feel intense pressure on the abdominal area, which leads you to reduce belly fat.
6. Pawanmuktasana
Holding this pose engages the core muscles, promoting strength and reducing belly fat over time.
How do you do this yoga exercise to lose belly fat?
- This asana is performed by bending one leg at the knees, locking the hands above the knees, bringing them to the chest and trying to touch the knee with the nose.
- Now, repeat with the other leg. This yoga asana, like all the others we have discussed so far, puts pressure on the abdominal area, which reduces abdominal fat.
7. Naukasana
This pose stretches the stomach area, helping to tone the core and contribute to belly fat loss.
How do you do this yoga exercise to lose belly fat?
- Lie on the floor or a yoga mat.
- Raise your arms and legs in the same direction.
- Hold the pose for about 10 pulses before releasing.
8. Virabhadrasana I
By extending the arms and holding the pose, you engage the core and support belly fat reduction.
How do you do this yoga exercise to lose belly fat?
- Get down on the floor. Put one leg forward and bend at the knees.
- Now, bring your palms together.
- Put your hands up and look. Hold the pose for a while.
- Now, repeat with the other leg.
- When you start to feel a stretch in your stomach area, know that you are on your way to losing belly fat with yoga.
9. Virabhadrasana II
The lower body stretch in this is executed similarly to Warrior Pose I.
How to do this yoga exercise for belly fat?
- In this, the arms are extended forward and backward in equal alignment.
- Once you do this, you must hold the pose for a while and repeat it by switching legs.
10. Dhanurasana
This pose stretches the legs, stomach, and arms, significantly aiding in the reduction of belly fat.
How do you do this yoga exercise to lose belly fat?
- To practice this pose, lie on your stomach.
- Bend your arms back and hold your legs.
- Now, try to pull yourself back.
- As you do this, you will feel your legs, stomach, and arms stretching.
- This yoga asana helps tremendously in reducing belly and belly fat.
11. Setu Bandhasana
Lifting the lower body in this pose stretches the torso, which can help in reducing belly fat.
How do you do this yoga exercise to lose belly fat?
- Lie down on the floor or mat. Keep your hands together with your palms touching the ground.
- Now, slowly lift your lower body. Now, hold the pose for a moment before releasing it.
- In this asana, you will feel a stretch in the torso area, which helps reduce belly fat.
12. Ustrasana
This back-bending pose stretches the abdomen, effectively targeting stubborn belly fat.
How do you do this yoga exercise to lose belly fat?
- To practice, get on your knees and bend backwards.
- Using your right hand, grasp your right heel now.
- Now repeat the same with the other hand.
- With the support of both heels, stretch your stomach and abdomen.
13. Uttanpadasana
This yoga pose effectively strengthens your thighs. Practising this asana also helps cure any stomach problems you suffer.
How do you do this yoga exercise to lose belly fat?
- Lie down on the floor.
- Bring both legs together and slowly raise them.
- Now, hold this pose.
14. Bhujangasana
This pose stretches the abdominal area, increasing blood flow and working on belly fat reduction.
How do you do this yoga exercise to lose belly fat?
- Lie on your stomach on the floor for this pose.
- Put both of your hands by your shoulders. Now, stand up and survey the heavens.
- When you feel a stretch in the abdominal area, know that the belly fat is being worked on and on the way to reduction.
15. Baddha Konasana
This yoga asana is known as Cobbler's Pose because most cobblers work in this position. This position helps open the hips and groin. This pose also improves your body flexibility, strengthens your knees, thighs, and groin, and reduces belly fat.
How do you do this yoga exercise to lose belly fat?
- Sit on the floor. Now, bring your feet together.
- Hold your feet with your hands.
- Hold the pose for a while before releasing it.
Also Read: 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
Can Yoga Help Flatten My Stomach?
Belly fat is one of the most common health problems today. It occurs due to unhealthy eating habits, sedentary lifestyles, stressful lifestyles, and lack of exercise.
All these things slow down your metabolism and cause belly fat to accumulate. In addition to making you look unattractive, belly fat is also a warning that you should start taking your body seriously to prevent heart attack, diabetes, etc. Therefore, it is important to get rid of excess fat, but in a natural way.
Yoga helps you lose belly fat in the following ways:
1. Targeting A Holistic Approach
A holistic approach includes yoga stretching, a nutrition plan, and additional exercises. This is the most effective way to create a toned abdomen. With a complete diet plan, a healthy lifestyle, and a set of yoga asanas, you can get the flat stomach you have always dreamed of.
2. Focusing On Belly Fat Specific Exercises
The yoga asanas tighten and contract the upper and lower abdominal muscles. A variety of yoga asanas help reduce belly fat. Crunches stretch the obliques and help burn excess fat on the sides of the abdomen and fat stored in various organs of the body.
Also Read: Bed Exercises For Flat Stomach & Belly Fat | ToneOpFit
3. Promoting Mindfulness
Yoga can really help you become more mindful about what and how much you eat. As you practice, you'll likely find that your diet becomes healthier and more balanced, which can help you lose belly fat.
It also teaches you to manage stress, which is important because high-stress levels can increase cortisol, a hormone linked to belly fat. Plus, regular yoga encourages movement, helping to tone your muscles and burn calories. So, it's a great way to support your overall health and work towards a flatter tummy!
4. Building Movement
Yoga asanas provide the essential movements for core muscle exercise, improving strength and burning calories. Crunches and bends help tone and flatten the stomach by eliminating stubborn belly fat.
Many poses also relieve digestive problems such as constipation, indigestion, and bloating, contributing to belly fat. In yoga classes, you are constantly engaging your core. This helps to strengthen your abs and reduce fat around your belly.
5. Breathing Exercises
Breathing exercises create a flow in your body that helps reduce fat deposits in the abdominal area, and return lost energy to the body. As your belly rises and falls with continued breathing exercises, you will find that even these simple exercises tone your body.
6. Stress Management
Stress can really affect your digestion, but practising yoga can help you manage it better. By reducing stress, yoga keeps your digestive system healthy and balanced. When your digestion works well, you’re less likely to have intestinal issues and can even reduce belly fat. So, yoga not only helps your mind but also supports your digestive health!
Also Read: Get Fit And Fabulous: 15 Exercises to Reduce Belly Fat For Females At Home!
Expert Advice
Regular yoga will help you shed belly fat, burn calories, make your abdominal muscles more flexible, relax your mind and body, and improve your overall metabolism.
Combining yoga with a balanced diet, good sleep, and eating habits is the key to a flat stomach and a firm body. Practising these yoga poses daily will help you lose belly fat quickly and effectively but also help you maintain a balanced diet and stay hydrated. Try the yoga asanas above, from Bhujangasana to Navasana, to lose belly fat.
Health Expert
Lavina Chauhan
The Final Say
Getting a toned belly is definitely within your reach! By incorporating these 15 yoga exercises for belly fat into your routine, you can not only reduce belly fat but also strengthen your core. Remember, consistency is key, so keep practising and listen to your body. With time, you'll notice positive changes in your strength and overall well-being. So roll out your mat, breathe deeply, and enjoy the journey to a healthier you!
FAQs
1. Does yoga for a flat belly really help?
Yes, it does. Regular yoga helps reduce belly fat, burn calories, increase your abdominal muscles' flexibility, relax the body and mind, and speed up metabolism. Mixing yoga with healthy eating, restful sleep, and balanced nutrition is the secret to achieving a toned body and a flatter stomach.
2. What are the best yoga poses to get a flat tummy?
The best yoga poses for a flat tummy are:
- Boat Pose
- Cobra Pose
- Virabhadrasana
- Bridge Pose
- Dhanurasana
3. How to reduce belly fat in 7 days?
A week is a very short time to lose belly fat, but here are some things you can try. If you do this consistently, you will see a difference: sugar-filled processed foods should be replaced with whole-grain bread and pasta, fruits, vegetables, chicken, meat, fish, and low-fat dairy products.
4. What are the worst foods that can increase belly fat?
To reduce belly fat, avoid:
- Fried foods
- Sugar, packaged foods
- Processed foods
- Dairy products
- Alcohol
References
- https://www.bebeautiful.in/lifestyle/health-and-wellness/6-yoga-asanas-that-promise-to-reduce-belly-fat
- https://www.lifestyleasia.com/ind/beauty-grooming/wellness/yoga-for-belly-fat/
- https://www.beatoapp.com/blog/yoga-asanas-to-reduce-belly-fat/
- https://possible.in/15-powerful-yoga-asanas-to-effectively-reduce-your-belly-fat.html
- https://www.livestrong.com/article/534135-does-yoga-flatten-your-stomach/
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