Get Rid Of Belly Fat : Just about everybody has some amount of belly fat, even those who have really flat abs. And, yet it is normal. But, when the amount of fat dramatically increases due to sedentary lifestyles, it can affect your health and general well-being to a huge extent. In fact belly fat is considered a lot more dangerous than fat deposited in other parts of the body.
Belly fat is usually the first sign of an unhealthy lifestyle. Although this fat can be hard to get rid of, with the right exercise and perseverance, shedding it is certainly possible. If you wish to reduce belly fat, try aerobic exercises. The key to reducing belly fat is to practice exercises that would mainly stretch and exert pressure on your stomach. Yoga is yet another sure shot method to rid belly fat. According to experts, if you master a few yoga poses and practice it every day, you will stay fit and slim even into your 50s. So, to make things simpler for you, we are here with a 15 powerful yoga asanas to get rid of belly fat.
Facts about belly fat
- 1 to 2 tablespoons of apple cider vinegar a day vanishes belly fat. [Read more about Apple Cider Vinegar Benefits]
- Sitting accelerates belly fat.
- Walking helps in reducing belly fat but crunches help in toning the belly muscles.
- Green tea also helps in vanishing belly fat. [Read more about Benefits of Green Tea]
- Belly fat is directly proportional to stress (sometimes).
- Eating right can still help you keep a check on your belly fat.
- Sit-ups does not reduce belly fat.
- Belly fat gets deposited most easily, so it is removed with most difficulty.
Yoga Asanas to Get Rid of Belly Fat
1.Downward facing Dog Pose (Adho Mukha Svanasana)
This is #Pose1 in yoga asanas to get rid of belly fat. In order to do this pose, lie on your stomach on the floor or yoga mat. Slowly lift your body on all four’s and bring your hands and feet close to each other to get the Mountain-like structure. Hold the pose for a while. When you do this pose you can feel your belly region getting compressed thus accelerating weight loss.
– It helps increase bone density and relieves tiredness. This pose stretches the body and helps get rid of stiffness and pain, as well as increases the blood circulation.
Also Read : How To Lose Weight Fast?
2. Hand-under-foot Pose (Padahastasana)
This is #Pose2 in yoga asanas to get rid of belly fat. To do this, first you need to exhale and take a deep breath in. Then slowly bend your body forward and put your hands under your respective foot. Your nose should touch the knees (or at least try to touch it) and hold the pose for a while. You may not attain the perfect pose on the first go but don’t give up and bend your body as much as you can. This pose puts immense pressure on your belly fat and helps in reducing it.
-This pose helps in digestion. It also helps in getting a beautiful hair. Apart from these it helps relieve stress, exhaustion and improve digestion.
3. Chair Pose (Utkatasana)
This is #Pose3 in yoga asanas to get rid of belly fat. Stand on the floor or mat as you may please. Bend both your knees simultaneously. You may place your hands in front or up with palms facing each other. This powerful asana Chair Pose helps works the muscles of both your arms as well as legs, and also stimulates the heart.
-It helps in strengthening and toning the torso, thigh and calf muscles. It strengthens the heart, diaphragm and abdominal organs.
Also Read : Exercises To Get Rid Of Flabby Arms
4. Sun Salutation (Surya Namaskar)
This is #Pose4 in yoga asanas to get rid of belly fat. As mentioned in our article of Surya Namaskar, Surya Namaskar does much more that just weight loss. It is an all rounder medicination to all ailments in your body irrespective of your age or gender. Check our previous article of Surya Namaskar – Secret to a Better Life to know how it helps in loss of belly fat and its other benefits too.
5. Seated-forward-bend Pose (Paschimottanasana)
This is #Pose5 in yoga asanas to get rid of belly fat. Sit on the floor and stretch your legs to the front. Hold both of your toes with either your hand and try touching your knees with your nose. When you do this pose, you can feel an immense pressure on your belly region which helps to lose belly fat.
-It helps in fat reduction of the back region. It also brings flexibility, calms the mind, improves menstrual cycle(in females). It also improves constipation and digestive disorders.
Also Read : 10 Incredibly Simple Ways To Gain Weight Quickly
6. Gas-releasing Pose ( Pawanmuktasana)
This is #Pose6 in yoga to get rid of belly fat. Fold one of your legs at the knees, lock arms over knees, bring it to your chest and try touching your nose to the knees. Repeat this with the other leg as well. Like all the other poses mentioned earlier, this pose pressures your belly which in turn reduces belly fat.
-It helps in attaining beautiful hair. It also helps in eliminating the excess gas from the stomach.
7. Boat Pose (Naukasana)
This is #Pose7 in yoga asanas to get rid of belly fat. Lie on the ground or on the yoga mat. Raise your hand and legs in the same direction. Attain the pose as shown in the figure below. Hold the pose for a while before letting go. People with fat on their body can feel the body trembling the moment this pose is done. This is very helpful as it sheds off the extra weight and belly fat.
-This pose tones up the entire body. This exercise is very useful for people suffering from hernia.
Also Read : 7 Yoga Poses For Attaining Your Dream Buttocks
8. Warrior Pose I (Virabhadrasana)
This is #Pose8 in yoga to get rid of belly fat. Stand on the ground. Place one leg in front and bend at the knees. Join your palms together. Stretch your hands upwards and look up. Hold the pose for a while. Repeat this with the other leg. You can feel the stretch in your entire body. It stretches the belly region thus burning any fa present in the area.
– Alternatively, this pose helps in stretching arms and legs. It also helps promote body balance and stretches the entire stomach and back region. It energizes the body and promotes excellent blood circulation in the body
9. Warrior Pose II ( Virabhadrasana II)
This is #Pose9 in yoga asanas to get rid of belly fat. This pose is somewhat similar to Warrior Pose 1. The lower body stretch is performed in the same way as in Warrior Pose 1. The hands are stretched to the front and back in the same alignment. Hold the pose for a while and then repeat it by switching legs.
-The advantages of this pose are similar to that of Warrior Pose 1.
Also Read : How Yoga Transforms Your Body?
10. Bow Pose (Dhanurasana)
Lie down on your stomach. Arc your hands backwards and hold the feet. Try pulling yourself backwards. By doing this you can feel the stretch in your arms, stomach and legs. It helps in loss of belly and abdominal fat.
-It helps to cure kidney disorders, enhances flexibility in the back, opens up chest, relieves discomfort during menstrual periods, tones up the legs and arms.
Also Read : Foods For Healthy Kidney
11. Bridge Pose (Setu Bandhasana)
In order to do this, lie on the floor or on a mat. Keep your hands by your side in such a manner that the palm touches the ground. Slowly raise your lower body upwards (body from the hips region). Hold the pose for a while. You can feel the stretch in your torso region which will help reduce belly fat.
-This Bridge Pose has many advantages. To start with, it stretches the chest, neck and pine. It also stimulates the abdominal organs, relieves sore legs, helps in digestion, relieves menstrual discomfort and symptoms of menopause.
Also Read : Know What Your Poop Says About Your Health – Infographic
12. Camel Pose (Ustrasana)
For doing this pose, stand on your knees. Bend backwards. Get hold of your right heel with your right hand. Do the same with the other hand as well. Taking the support of both your heels, stretch your stomach and abdominal region. This reduces the belly fat.
-This pose helps in improving posture, opening up the chest, reduces fat on thighs, expands the abdominal region, helps in digestion, improves flexibility, stretches the lower body.
Also Read : Yoga To Increase Memory Power
13. Legs-raised Pose (Uttanpadasana)
Want a really toned tummy? This is a pose to learn and practice every day. It also helps tone your thighs and build six pack abs at home. Studies suggest that this pose can also cure stomach problems. Lie on the floor. Join both your legs and raise them slowly. Hold this pose.
-It helps in losing weight, good for diabetic patients, cures gas problems, acidity problems, strengthens abdominal organs and good for improving blood circulation in the body.
Also Read : Yoga Asanas To Get a Glowing Skin Naturally
14. Cobra Pose (Bhujangasana)
Lie on the floor on your stomach. Place your hands beside your shoulder. Push yourself up and look towards the sky as shown in the figure. You can feel the stretch in your stomach region. When your torso gets stretched, the blood flow increases.
-Cobra pose improves flexibility of back, tones abdomens, tones up neck and shoulders, improves blood circulation and rids fatigue and stress.
Also Read : 14 Yoga Asanas To Reduce Stress
15. Cobbler’s Pose (Baddha konasana)
Also known as the Bound Angle Pose, this pose helps in opening up the hips and groin. It is termed as the cobbler’s pose, as this is the posture that most cobblers use when at work. This pose improves flexibility and strengthens your knees, thighs and groin. It also aids better digestion and helps you get rid of belly fat. Sit on the floor. Join the soles of your feet. Hold your feet with your hands to prevent it from slipping. Hold the pose for a while.
-It cures knee problem, urinary track problem, prevents back pain and even helps cure prostate cancer.
That would be all from us in this topic. If you are aware of any other yoga asanas that help reduce belly fat then do let us know in the comments bellow. Keep visiting us for more interesting posts.
Shaw
Wouldnt any of the twisting poses like twisting triangle be good for burning internal belly fat?
debshikha banerjee
Hello Shaw
Welcome to HNBT.
What do you mean by internal belly fat? Could you please explain it to me.
Regards
Debshikha
Cathy
In the yoga classes I’ve taken the first asana is called downward facing dog. Mountain pose is done standing upright.
Cathy
debshikha banerjee
Hello Cathy
Oh! Yes, you are right.Thanks for pointing out the mistake.
Thanks for Visiting!
Regards
Debshikha
nicolii
Yes I too was wondering this. I thought that any of the twisting poses would increase the blood flow to the abdominal region, and therefore reduce stomach fat.
anzilo
do we have to do all the yogas and for how long should we do each n the whole asan as a whole?
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Yoga can sculpt your body without heavy exercises. The heart of yoga practice is abhyasa – steady effort in the direction you want to go. It align the physical fitness with mental fitness, which in turn helps in aligning our actions towards healthier life. We can boost-up the results by enriching our food with Superfoods like Avocado, Spnach and Green tea. Diet plans hand crafted for your needs will work out of the box with yoga. We can get all these information and much more from this website. Thank you for sharing.
Nabanita
Will regular yoga reduce excessive belly fat
ashutosh
Yes. Regular yoga can do wonders for physical and mental health. It can surely reduce excessive belly fat.
Divya
How many minutes of each asana needs to be performed for reducing belly fat, or if u can guide how many sets each for best results..
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Five Yoga Poses To Get the Toned Belly
1. Cobra Posture (Bhujang asana)
2. Bow Posture (Dhanurasana)
3. Pontoon Posture (Naukasana)
4. Board (Kumbhakasana)
5. Wind Easing Posture (Pavanamukthasana)
Mindful Yoga Tips
What a great resource for fitness articles…..Thanks!
Cassidy Hennigan
Congratulations for this marvelous feature, Debshikha! You did a great job providing a compelling introduction to belly fat and completing the asana poses suggestions with photos! I just wanted to add my own small suggestion: to use an organizer. I use templates and planners for everything and I found evaluating my progression is bringing me tremendous improvements. Hope this adds a bit of value to the already amazing feature!
Rachael Flatt
Completely loved your post. I am a yoga instructor and I would to include some of these Yoga poses in my teaching schedule. Can you suggest for how long one should hold each pose and the number of sets that a beginner should be doing.
Thanks.
Keerthana Nair
Hi Rachael, welcome to HNBT. We are glad that you love the post! To answer your question, beginners are encouraged to start with a rep of 2, or hold poses for 4-5 minutes.
Rony
Want to know more about yoga and its benefits…
Keerthana Nair
Hi Rony, head over to our yoga section on the website, here’s a link:
https://healthnbodytips.org/?s=yoga
Sama
Will any of these poses cause lower back pain or back pain in general? My back is a bit sensitive. Pls advise. And how many times do we repeat each pose and for how long ( in the beginning and later) ?
Keerthana Nair
Hi Sama, yoga poses can cause back pain and sometimes injury when done improperly. Since you have a sensitive back, please do not do this without the supervision of an expert.
Vinay
The pose mentioned in the content for Pawanmuktasana is not correct.
I would like to request writer to correct it.
To Readers, kindly check other sources also for Pawanmuktasana.
Practicing yog is good but practicing wrong asan can harm.
Tiya
I want to thank you for sharing these useful effective upcharnuskhe yoga tips. I think all these tips mentioned by you are very useful and it’s really works.
BELLO
I LOSS 14 POUND IN JUST A FEW WEEK.
I can’t even begin to describe the feeling of complete and utter relief as those first few pounds disappeared. When they kept coming off, I knew I’d found something special
Keerthana Nair
Hi Vinay, thanks for letting us know. We apologize if there has been a mistake. Will see to it and make the necessary changes.
Keerthana Nair
Hi Tiya, we are glad you think so. Good luck trying them out, and don’t forget to get back to us with your result! 😀
Keerthana Nair
Hi Bello, thanks for your feedback. We are truly happy for you! Cheers to a healthy lifestyle!
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