The stubborn belly fat is quite difficult to eliminate and many people have failed in this goal. The belly is the first thing people notice about us and therefore, a belly fat can easily diminish our self-confidence. In addition to this, besides looking unpleasant, it affects our health as well.
As a matter of fact, it is one of the most dangerous places to keep fat because the fat accumulated in the abdominal area is associated with heart diseases, insulin resistance, type 2 diabetes, and some types of cancer.
You can come across various workout programs which are said to help you eliminate the increasing belly fat bulge. Yoga is the most effective for this cause and any healthy person can practice it.
However, it has been shown that even though workout, including yoga, provides great results, near 70 percent of the success depends on the nutrition alone. Below, we present you the 5 yoga poses which are designed to treat different belly areas and if practiced on a regular basis, they can significantly reduce the belly fat.
It is recommended to practice these poses in the morning in order to boost your metabolism. In addition, repeat them 3-5 times during the day, three days a week. Then, take a day off.
- Pontoon Posture (Naukasana)
You should practice this pose to attack the fat at the weight. Besides its ability to reduce the belly fat, this exercise strengthens the muscles in the legs and back as well.
Lie on your back with your legs together but stretched out. Put your arms at your side, facing downward. Inhale deeply and raise your legs. Make sure you keep them straight and avoid bending the knees. Stretch the foot and toes and try to raise the legs as high as possible.
While in this position, take straight arms and lift them in order to reach the toes so that you create a 45 degree angle with your body. Stay in this position for about 15 seconds and breathe normally during this time. Then, release and exhale. Do five sets of the exercise with a break of 15 seconds in between.
- Cobra Posture (Bhujang asana)
This pose is designed to strengthen the entire upper body and the back, making the spine flexible and strong. Of course, it reduces belly fat and strengthens the abdominal muscles as well. However, this exercise is not recommended for people suffering from hernia, ulcers, back injury, and pregnant women.
Lie on your stomach with your legs stretched out and your palms underneath each shoulder. Put the chin and all toes to the floor. Inhale very slowly, raise up the chest and bend it backwards as far as you can.
You should look like a cobra with a head raised to strike in this position. Stay in the position for 15-30 seconds. Exhale very slowly and get back to the original position. Repeat the pose five times and make a pause of 15 seconds in between.
- Bow Posture (Dhanurasana)
This pose is designed to provide amazing results when it comes to strengthening the core of the abs. It fights constipation and stimulates the digestive function as well. Furthermore, it gives a nice big stretch to the entire body, especially to the back. For optimum results, rock back and forth while holding this pose in order to massage the abdominal area.
Again, lie on the stomach with your legs stretched and arms placed on each side of the body. Then, bend the knees and reach the arms backwards to the ankles or feet. Start to hold and inhale. Lift the head up, bend it backward and try to lift your legs as high as possible while doing this.
Try to stay in this position for about 15-30 seconds and breathe normally in the meantime. Return to the original position while exhaling and get back to the pose in which your legs are stretched and arms kept at the side. Do at least five repetitions and relax for at least 15 seconds in between.
- Wind Easing Posture (Pavanamukthasana)
This yoga has a lot of benefits, including its ability to firm and tone the abs, thighs, and hips as well as to relieve lower back pain. In addition to this, cures constipation, balances the pH levels within the stomach, massages the colon, boosts metabolism, and it positively affects the overall health.
Lie on the back with your legs stretched out. Keep the arms at the side and let the heels touch one another. While exhaling, bend at the knees and bring them toward the chest gradually. At the same time, apply pressure to the abdominal area by using your thighs.
Then, clasp the hands under the thighs so that you hold your knees in place. Stay in this position for a minute to 90 seconds and breathe deeply in the meantime. Upon exhaling, release the knees and bring the hands to the sides of the body with the palms facing the ground. Do five sets of this pose and don’t forget to make a pause of 15 seconds in between.
- Board (Kumbhakasana)
Even though it seems to be the most effortless, this pose is one of the most effective ones when it comes to burning belly fat. In addition to this, it strengthens and tones the shoulders, arms, back, thighs, and buttocks. This pose is not recommended for people with any type of back or shoulder injury as well as for people suffering from hypertension (high blood pressure).
Place the hands and knees under your shoulders and hips. Tuck the toes under and start stepping your feet back so that you extend the legs behind your body. While inhaling, look ahead of your palms so that your neck and spine are aligned and hold in the abdominal muscles.
Keep your body straight so that it forms a straight line from your head to your heels. Keep your hands flat on the ground and your fingers spread apart. Stay in this position for 15-30 seconds and if you want to obtain better results, hold the position longer. Exhale and drop to your knees. As in the case with the previous poses, repeat the pose in five sets with a 15-second break in between.
Source : www.healthyfoodhouse.com