Most people fight with belly fat at some point in their life. Even a well-balanced diet cannot provide quick effects if you don’t engage in some physical activity.
Therefore, we recommend a set of simple yoga moves which will work wonders on the midsection. Yoga has been an effective form of exercise for more than five millennia, as it calms the mind, relaxes the body, and tightens the muscles.
Anyone can start doing yoga, as there are more than 100 forms that range from simple to complex.
- Board (Kumbhakasana)
This pose is a full body workout, and it targets the back, things, shoulders, buttocks, and abdominal area.
You should begin in a position similar to a push-up, with the arms extended under the knees and hands under the shoulders and arms. Inhale while looking ahead, and keep the hands flat and the fingers spread as you pull in the abdominal muscles.
Hold for 15-30 seconds, release the knees, and repeat 5 times with a break of 15 seconds.
- Pontoon Posture (Naukasana)
This pose targets the back and leg muscles and eliminates fat in the waist.
While lying on the back, with the arms on the sides, and the legs stretched out, inhale as you elevate the legs and stretching the feet and toes. You should form a 45-degree angle normally and hold for 15 seconds. Then, release, rest for 15 seconds, and repeat 5 more times.
- Wind Easing Posture (Pavanamukthasan)
This pose relieves lower back pain and tightens the things, core, and hips. It also boosts metabolism and promotes healthy pH levels and increase metabolism.
Lying on the back, with the arms on the side, the legs stretched out and the heels touching each other, inhale and bend the knees as you move them toward the chest.
Hold the knees while bringing them closer in the body, tighten the thighs and hold for 60-90 seconds in order to apply pressure to the abdominal muscles. Exhale and release the knees, and repeat 5 times with a 15-second break between each pose.
- Bow Posture (Dhanurasana)
It strengthens the core and tightens the abs while stretching the entire body and helping digestion.
While lying on the stomach, with the arms to the sides, and the legs stretched, bend the knees upward while reaching the arms back to hold the ankles or feet. Remain thus for 15-30 seconds while breathing normally, then breathe out, and return to the initial position. Rest for 15 seconds and repeat 5 times.
- Warrior 1 (Virabhadrasana 1)
Its stretches the thighs, buttocks, and the core, reduces belly fat and relaxes the body and mind.
In a standing position, with the feet brought together and the hands to the side, extend the right leg forward and the left leg backward similar to a lunge movement.
Then, turn the midsection a bit for you to be able to face the bent right knee. Turn the left leg a bit, exhale, and raise the body up from the knees.
Then, stretch the arms upward as you bend the back to create a slight arch, and hold for 15-30 seconds while breathing normally. Next, breathe out to slowly break the pose, and straighten the right knee. Push off the right leg and return to the initial position. Repeat with the other leg.
- Warrior 2 (Virabhadrasana 2)
It is best done in conjunction with the pose Warrior 2. It also provides similar effects.
You should do the same steps as above, but extend the arms outward from the torso, instead of lifting them above the head. Then, turn the head in order to face toward the right leg, and then repeat with the other leg.
Step 3: Repeat for the left leg.
- Cobra Posture (Bhujang asana)
This pose strengthens the spine and upper body. You should avoid it in the case of pregnancy or a back injury and hernia.
While lying on the stomach, with the arms pulled in under the shoulders, and the legs away from the body, and with the chin and toes touching the floor, inhale deeply and thrust the body chest upward. Hold for 15-30 seconds and slowly exhale. Make a 15-second break, and repeat 5 times.
- Chair (Uthkatasana)
It pulls in the abs, strengthens the spine, and supports the hips and thighs. You should avoid it in the case of a back or knee injury, insomnia, or chronic headaches.
Stand up, with the hands in the Namaste position in front of you. Bend the knees, and raise the hands above the head. Bend the torso inward, breathe normally, and hold for as long as you can.
- Boat (Naukasana)
This pose targets the legs, belly, back, and arms.
Lying on the back, with the arms on the sides and the legs stretched out, inhale and elevate the chest upward and the feet off the floor. Keep the body aligned by looking forward, and hold for 15 seconds. Repeat 5 times with 15 seconds of rest in between.
- Bridge (Setubandhasana)
It relieves the stiff muscles, strengthens the hips and spine, and tightens the abs. It also helps digestion, regulates high blood pressure, and curbs the symptoms of menopause.
While lying on the back, exhale as you push off the floor with the feet, and elevate the body so that the buttocks and back are off the floor, but the neck remains down. To support the body, push the hands down on the floor, and hold for as long as you can.