5 Yoga Poses To Help Reduce Belly Fat

An outward belly doesn’t only look bad but poses several health risks, too. The fat that’s found in the belly is called visceral fat since it makes home around the empty spaces between the viscera.

There are many disadvantages of having visceral fat in your belly, but the most hazardous one is the release of toxins such as cytokines that may give you heart diseases and diabetes.

While there are many ways to reduce belly fat, nothing beats yoga. In the U.S alone, over 36.7 million people practice yoga and the number is expected to reach over 55 million by the end of 2020.

Yoga does not only helps to reduce body fat but also keeps your mind and body in a good state and provides many other benefits too.

It is essential to know the right yoga poses when the aim is to reduce belly fat. Here are 5 yoga poses if you want to look fit and lose extra fat in your body:

1. The Mountain Pose (Tadasana)

The mountain pose may be a warm up pose but it has many benefits including the loss of belly fat.

How To Do:
1. Stand straight with the spine erect, hands aligning downwards and palms facing the body. Spread out heels a bit but make sure that the big toes on both the feet touch with one another.

2. Stretch both the hands in front, closing the palms in.

3. Stretch the spine while inhaling deeply and bringing both hands above your head.

4. Keep the eyes towards the ceiling and stand on your toes.

5. Maintain the pose for 30 seconds. While breathing, inhale deeply and put your heels down while you exhale.

6. Repeat the pose 10 times.

• Flattens the abdomen area.
• Relieves back pain.
• Knees, thighs and ankles are strengthened.

2. The Boat Pose (Naukasana)

This posture contracts and expands muscles in the abdomen, thus helping in fat reduction around the belly.

How To Do:
1. On the ground, maintain a supine position (lie on the ground horizontally on your back)

2. Inhale deeply and exhale. While exhaling, bring your legs up with the toes making a 45 degree angle in the air; palms resting on each side.

3. Maintain the pose for 30 or more seconds, then again go back to the supine position.

4. Repeat the pose 5 times.

• Shoulders, arms, abdominal muscles and thighs are strengthened.
• Belly fat reduction.

3. The Cobra Pose (Bhujangasana)

It helps reduce back ache, belly fat and strengthens the muscles in the back.

How To Do:
1. Lie in a prone position (lying face first), toes touching the ground but must have a slight space between them.

2. Bring palms below the shoulder and and give your body a lift (chest and head in the air) while inhaling deeply. Eyes fixed at the ceiling, pubis towards the navel.

3. Stay in the position for 20 to 30 seconds.

4. Again, push your back backwards but don’t if it hurts your back. Maintain position for a few more seconds. Exhale and come at rest (prone position).

5. Repeat the pose 10 times.

• Tones the abdomen area.
• Increases flexibility in the back.
• Reduces fatigue and stress.

4. The Bow Pose (Dhanurasana)

This pose is very popular and helps tone the abdomen.

How to do:
1. Lie in a prone position (face against the floor), palms facing the floor and legs joined.

2. Exhale and try bending the knees and bringing the heels upwards, as close to the buttocks as possible. Catch the ankles with your palms. Balance the entire body on the abdomen while in a bow pose.

3. Inhale deeply and bring your knees higher if you can by stretching with your hands.

4. Maintain the position for 30 or more seconds. Exhale and go back to the prone position.

5. Repeat the pose 10 times.

• Stimulates abdomen and neck area.
• Improves the posture.
• Relief from stress and fatigue.
• Strengthens back muscles.

5. The Raised Foot Pose (Uttanpadasana)

Reduces fat from hips, thighs and belly.

How to do:
1. Lie on the ground with your back against the floor and face up. Heels should touch one another while legs should be stretched. Keep your palms on the ground and arms on either side of the body.

2. Inhale deeply and exhale while moving your back and touching your head to the ground by bringing it backwards. Make sure that your hands don’t move.

3. Stretch as much as you can, but stop when it begins to hurt your back.

4. Now, inhale again and start lifting your legs together and make a 45 degree angle with the floor. Ensure that the legs are joined together.

5. Maintain the pose for 30 seconds or more.

6. Exhale now and lift your legs more to make a 90 degree angle with the floor (legs facing up). Stay in the pose for 30 seconds or more.

7. Inhale and return back to the supine position.

8. Repeat the pose 10 times.

• Treats back pain.
• Cures constipation.
• Reduces belly fat.
• Improves the circulation of blood.

The Verdict

Apart from doing these yoga poses, also consider your diet intake and eat fat-free foods and you will FeelHearty in just a few days.

To your Body, Mind and Soul Health – Shahzad Ahmed – FeelHearty

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