Yoga - 10 simple exercises to lower belly fat

Yoga - 10 simple exercises to lower belly fat
Shifka Health magazine Shifka Health magazine
Belly fat is something that each of us face at one point or another in our lives. Even if your diet is healthy and balanced and you exercise regularly, gaining a flat stomach can take some time. But don't despair, some easy yoga exercises will do wonders for your stomach.

Yoga - 10 simple exercises to lower belly fat
Yoga has been an effective way to exercise for over 5,000 years. Yoga is described as a complete exercise that not only tightens the muscles, but also relaxes and calms the mind.

With over 100 poses ranging from easy to more complex, you can also incorporate these yoga exercises into your daily routine.



These are 10 easy yoga poses to help you lower your belly fat
1. Table - Kumbhakasana
The pose of the board has proven to be almost complete physical exercise. This movement focuses on the buttocks, shoulders, back and stubborn area of ​​the abdomen.

Yoga Pose - Kumbhakasana

Photo: (shutterstock)

How to do it
Begin with a blanket-like posture, arms outstretched under your knees and your arms positioned under your arms and shoulders.
Breathe in as you look at your arms. It is important that you keep your back and spine straight.
Keep your hands straight and fingers spread forward as you pull in your abs.
Stay in this position for 15-30 seconds, before you release your body.
Perform this pose 5 times, with a 15-second pause, once in a while.
2. The wind relief pose - (Pavanamuktasana)
This yoga posture is a great posture for low back pain, strengthening your core, pelvis and hips. This posture is also used to balance FYC levels and accelerate metabolism.

How to do it
Lie on your back, with your legs outstretched, your heels touching each other; And hands on the sides of the body.
Exhale as you flex your knees as you bring them closer to your chest.
Hold your knees and bring them closer to your chest.
Tighten the thigh muscles and exert pressure on the abdominal muscles while remaining in this position.
Stay in the position for 60-90 seconds while breathing deeply.
Take out the air and release your knees, your hands will rest on the sides of your body to rest as well.
Repeat this 5 times, with a 15-second pause from time to time.
3. Pontoon position (Naukasana)
The yoga pontoon pose focuses on the back and legs muscles, which helps perfect lowering the fat stored at the waist.



Yoga Pose - naukasana

Photo: (shutterstock)



How to do it
Lie on your back with your legs outstretched and hands at your sides.
Exhale as you lift your legs up and stretch your legs and toes. Keep your legs straight.
Create a 90-degree angle with your body as you extend your hands toward your feet stretched forward.
Breathe normally, while holding this position for 15 seconds.
Relax from the pose and let your body rest for 15 seconds.
Repeat this exercise 5 times, with a 15-second rest in between.
4. Rainbow Pose (Dhanurasana)
The arch position is perfect for strengthening your core and tightening your abs. It enables full body stretching, which increases energy and helps digestion easier.

Yoga posture - dhanurasana

Photo: (shutterstock)

How to do it
Lie on your stomach, on the mattress, with your legs straight and hands at your sides.
Bend your knees up as you extend your hands back to grip your ankles or legs.
Stay in this position for 15-30 seconds and breathe normally.
Exhale and return to the supine position and rest for 15 seconds.
Repeat this exercise 5 times, with a 15-second rest between each time.
5. The Cobra Pose (Bhujangasana)
This yoga posture strengthens the spine and upper body, this posture has proven to be a multi-muscular workout.
This exercise is not recommended for people with a hernia or back injury, nor for pregnant women.

Yoga Pose - Bhujangasana

Photo: (shutterstock)

How to do it
Lie on your stomach on the mattress.
Straighten your legs as you pull your hands under your shoulders.
Allow your fingertips and chin to touch the floor.
Take a deep breath and slowly push your chest up.
Do the pose for 15-30 seconds and exhale slowly.
Rest for 15 seconds.
Repeat the pose 5 times with a 15 second rest from time to time.
6. Boat Position
A bit similar to the pontoon pose, but this yoga pose works on the abdomen, back, arms and legs.

Yoga posture

Photo: (shutterstock)

How to do it
Lie on your back, with your legs straight forward and hands at your sides.
Take a deep breath as you lift your chest up; And raise your feet off the floor.
Leave your gaze forward to encourage alignment in your body.
Stay in this position while inhaling and exhaling 10 times.
Repeat this exercise 5 times, with a 15-second pause in between.
7. The chair position (Utkatasana)
This yoga posture, focused on strengthening the spine, pulls in the abdominal muscles and strengthens the hips and waist.
If you have a knee injury, headache or insomnia, do not do this exercise.

How to do it
Stand upright, with your hands in a posture in front of you.
Bend your knees as you sit on a chair.
Raise your hands over your head.
Bend the torso inward, the deeper you pose.
Breathe normally, as you stay in position as much as you can.
8. Bridge Position (Setubandhasana)
This yoga posture has a number of benefits that include tightening of the muscles, strengthening the hips and spine, while also stretching the abdominal muscles. This posture has been shown to improve high blood pressure, digestion and restraint of menopausal symptoms
How to do it
Lie on your back.
Exhale as you push the floor with your feet.
Raise your body so your buttocks and back are above the floor, but your neck stays down.
Shake your hands to the floor, for more support.
Stay in this position as much as you can