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5 yoga poses to reduce belly fat

5 yoga poses to reduce belly fat
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Belly fat is a concern for most women, even the slimmest of us. It’s very common to have a little fat around the base of the tummy and not to know how to get rid of it. The following methods are not radical, but they could be a great help. You also need to be aware that fat loss is linked to diet, and even if you do sport it is also important to eat correctly. 

1/ The cobra

Bhujangasana_Yoga-Asana_Nina-Mel

Advantages: This posture strengthens the abdominal muscles, the back and tightens the tummy. It also makes the spine more strong and flexible.

Get into position: 

  • Lie on your stomach, legs out straight behind you.
  • Place the palms of your hands under your shoulders.
  • On the in-breath, gently lift your chest, aiming to go as far back as possible.
  • Hold this position for 15 to 30 seconds, according to your own strength.
  • While gently exhaling, bring your body back down to the prone position and rest for 15 seconds.
  • Repeat.

Note: Do not attempt this posture if you are pregnant, have a back injury, a hernia or an ulcer.

2/ The bow

Dhanurasana_Yoga-Asana_Nina-Mel

Advantages : This is one of the best postures for strengthening the abdominals, aiding digeston and relieving constipation.

Get into position:

  • Lie on your stomach, legs straight and arms by your sides.
  • Bend your knees, grasp your ankles with your hands and hold.
  • On the in-breath, raise your head and bring yourself backwards, raising your legs as high as you can.
  • Maintain the position for 15 to 30 seconds, according to your own strength.
  • Gently exhale and lower yourself back to the floor. Rest for 15 seconds.
  • Repeat this exercise 5 times.

3/ The boat

Paripurna-Navasana_Yoga-Asana_Nina-Mel

Advantages: This pose targets fat around the waist; it is very good for the stomach and for strengthening back and leg muscles.

Get into position:

  • Lie on your back, legs together and out straight, arms by your sides.
  • On the in-breath, start to raise your legs without bending your knees.
  • Lift your legs as high as possible, pointing your feet outwards.
  • Next raise your two arms parallel to the floor, trying to reach your toes.
  • Breathe gently and maintain the position for 15 seconds.
  • Breathe out gently while you relax. Rest for 15 seconds.
  • Repeat this exercise 5 times.

4/ The board

Kumbhakasana

Advantages : This pose eliminates the belly, and it tones and strengthens the arms, shoulders, back, bum and thighs.

How to do it: 

  • Start on all fours, your hands perfectly aligned with your shoulders and your knees aligned with your hips.
  • Stretch your legs out behind you, one at a time.
  • Gently raise your gaze in front of your palms to make your your neck is perfectly aligned with your spine.
  • Keep your tummy muscles contracted.
  • Maintain this position for 15 to 60 seconds, according to your own strength.
  • Release the position by gently placing your knees on the floor and rest for 15 seconds.
  • Repeat the exercise 5 times.

5/ Wind easing posture

Pavanamukthasana

Advantages: This posture massages the colon, regulates acidity in the stomach, eases constipation, and firms and tones the muscles of the abdomen, thighs and hips.

How to do it: 

  • Lie down, legs together and out straight, feet touching, arms by your sides.
  • Bend your knees and bring them gently towards your chest as you exhale.
  • Keep your two knees in place, holding your shins with your arms.
  • Lift your head towards your knees.
  • Hold the position for 60 to 90 seconds, according to your own strength.
  • Gently release your legs, and lie flat for 15 seconds.

Sources : Sante-Nutrition