Belly fat often appears to be a serious problem even for skinny people, and it is very difficult to get rid of. Aside from the fact that bulging tummy is immediately obvious and it brings a lot of anguish, it also affects your overall health. Fat in the abdominal area can lead to type 2 diabetes, heart problems and cancer, so it is very important to get rid of it.
There´s no need to hit the gym like crazy, though. Yoga is a very effective way to deal with this problem. Of course, just exercising alone cannot be an ultimate solution but the yoga pose for flat belly is the easiest and most effective solution out there.
Regular practice of yoga will help lengthen and strengthen the body. This means that your muscles will become slenderer and nicely shaped. Many owners of a flat tummy never did exercises for abdominal muscles or have even been to the gym, but if you ask them how they achieved such amazing results, the answer will be `Yoga`! In this case, please be patient – not everything will turn out right the first time. Go to a comfortable place (nearby park, your room), do not stop halfway, do not give up, and soon you will get a reward in the form of a flat tummy relief! If you only yoga is not enough for you, remember that a healthy diet and cardio will help to achieve excellent results quick weight loss. One way or another, these yoga asanas for a flat stomach will benefit your entire body. Here are a couple of easy ways to lose belly fat, so let’s get started.
- Cobra Pose (Bhujangasana)
This asana, or yoga pose, not only helps to remove the stomach fat but also strengthens the muscles of the abdominal cavity. Exercise generally strengthens the upper torso and the back becomes stronger and more flexible.
It is recommended to know about the common yoga injuries and Ways to Prevent Them.
How it´s done: Lie on your stomach, stretch your legs and lean on the palms (they should be located directly under the shoulders). Chin and toes should touch the floor. Slowly inhaling, lift the body on your arms. Arch your back as far as you can. Depending on the state of health, hold this pose for 15-30 seconds. Slowly exhale, return to starting position. Repeat the exercise five times with short intervals of 15 seconds.
- Bow Pose (Dhanurasana)
Pose strengthens the central part of the abdomen. To achieve good results, during the exercise, try slowly rocking back and forth. It improves digestion and trains the whole body flexibility.
How it´s done: Lie on your stomach, bend your knees, lift up the lower leg, get hands behind your back and grab the ankle on the outside. Inhale, exhale, arch your maximum, raising the pelvis and chest off the floor. The head should be as far as back possible. Try to hold this pose for 15-30 seconds, and control the rhythm of the breathing. On the exhale, return to starting position, stretching arms and legs. Repeat the exercise five times with 15-second intervals.
- Boat Pose (Naukasana)
A great asana to remove fat from the waist. Moreover, it has beneficial effects on appetite and strengthens the muscles of the legs.
How it´s done: Lie on your back, stretch your legs, put hands close to the body, palms up. Inhale and slowly lift your legs, try to keep them straight and bend your knees. Pull the socks and try to raise your legs as high as possible. Stretch your arms and try to get their toes; keep your body at 45 degrees angle. Breathe evenly, hold the position for 15 seconds. Exhale deeply. Repeat the exercise five times at intervals of 15 seconds.
- Plank Pose (Kumbhakasana)
Kumbhakasana – one of the easiest postures in yoga, but at the same time very effective for burning fat. Plank tones and strengthens the shoulders, arms, back, and buttocks.
(Exercise is not recommended for people with hypertension and those who have a sore back or shoulders).
How it´s done: Get on your knees, put your hands in front of you. Pull the leg back and go up on your toes, as in the push-ups; lift up on the hands. Take a deep breath, stretch your neck and look straight ahead; back should be straight, you will feel a slight tension in the abdominal area. Your body should be a straight line from head to toe. Hold a pose 15 to 30 seconds; if you feel the strength, try to do it as long as possible. Repeat five times with short breaks.
- Wind-relieving Pose (Pavanamuktasana)
Besides the fact that this asana relieves back pain and strengthens the abdomen and thighs, it has many more advantages. For example, the wind release posture improves bowel and normalizes the acidity level, speeds up the metabolism.
How it´s done: Lie on your back, stretch your legs, arms parallel to the stretch. Pull the legs, heels keep together. As you exhale, bend your knees and slowly raise them to your chest. To keep the correct position, hug the knees. Breathe deeply and hold this pose for 1-1.5 minutes. On the exhale, lower the arms and legs to the floor. Repeat this exercise five times intermittently.
Conclusion
If you want to accelerate the metabolism, it is recommended to perform this set of exercises in the morning and include Brat Diet to achieve results quickly, repeat all of it three days a week for three to five times a day.
And remember: the only thing keeping you from having a flat belly is you. Do this set of exercises regularly and you will succeed. It´s can´t possibly get easier than that!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067931/
https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024958/
https://www.ncbi.nlm.nih.gov/labs/journals/hernia/
https://www.youtube.com/watch?v=9MGaSkqI-EI
https://www.youtube.com/watch?v=FCuSE4oS9xc
https://www.youtube.com/watch?v=4Ec5vQRfpjY
https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024199/
https://www.youtube.com/watch?v=1vudFPABW3M
https://www.youtube.com/watch?v=1udKnNcPSzk
