Yoga for the abdomen: 5 easy poses to help restore slimness

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Fat on the belly often appears even in thin people, and it is very difficult to get rid of it. Not only is the bulging tummy immediately visible and it brings a lot of mental suffering. It also affects overall health. Belly fat can lead to type 2 diabetes, heart problems, and cancer, so getting rid of it is very important.

Yoga is a very effective way to cope with this problem, any person who has done at least a little bit of it will attest. Of course, exercise alone will not solve everything: yoga classes will help to visually reduce the belly, but 70% of success depends on proper nutrition.

1. Pose of the cobra (bhujangasana)

This pose not only helps to remove the abdomen, but also strengthens the abdominal muscles. Exercise generally strengthens your upper torso and your back becomes stronger and more flexible.

The pose is not recommended for patients with ulcers, hernias, back injuries, as well as for pregnant women.

• Lie on your stomach with your legs extended and rest on your palms (they should be right under your shoulders).
• Keep your chin and toes touching the floor.
• Inhaling slowly, lift the body on your hands. Bend your back as far back as you can.
• Depending on how you feel, hold this position for 15-30 seconds.
• Exhaling slowly, return to the starting position.
• Repeat the exercise five times with short breaks of 15 seconds.

2. Bow pose (dhanurasana)

The pose strengthens the central abdomen. To achieve good results, try slowly swinging back and forth during the exercise. It improves digestion and trains the flexibility of the whole body.

• Lie on your stomach, bend your knees, lift your shins up, put your hands behind your back and grab your ankles from the outside.
• Inhale, with an exhalation, bend as much as possible, lifting the pelvis and chest from the floor. The head must be taken back as far as possible.
• Try to hold this pose for 15-30 seconds and watch your breathing.
• As you exhale, return to the starting position with your arms and legs extended.
• Repeat the exercise five times with 15 second breaks.

3. Boat pose (naukasana)

A wonderful position to remove fat from the waist. In addition, it has a beneficial effect on appetite and strengthens the muscles of the legs.

• Lie on your back, stretch your legs, put your hands next to the body, palms up.
• Inhale and slowly raise your legs, try to keep them straight and do not bend your knees.
• Stretch your toes and try to raise your legs as high as possible.
• Extend your arms and try to reach your toes; keep your body at a 45 degree angle.
• Breathe evenly, hold the position for 15 seconds.
• Exhale deeply.
• Repeat the exercise five times at intervals of 15 seconds.

4. Plank (kumbhakasana)

Kumbhakasana is one of the easiest yoga postures, but at the same time it is very effective for burning fat. The plank tones and strengthens the shoulders, arms, back and buttocks.

Exercise is contraindicated for people with high blood pressure and those with back or shoulder pain.

• Get on your knees with your hands in front of you.
• Take your legs back and stand up on your toes, as in push-ups; lift yourself up on your hands.
• Take a deep breath, stretch your neck and look straight ahead; the back should be straight, you will feel a slight tension in the abdomen.
• From head to toe, your body should be like a straight line.
• Hold this position for 15 to 30 seconds; if you feel strong, try to do it as long as possible.
• Repeat five times with short breaks.

5. Wind release pose (pavanamuktasana)

In addition to reducing lower back pain and strengthening the abdomen and hips, this asana has many other benefits. For example, the wind release posture improves bowel function, normalizes acidity levels, and speeds up metabolism.

• Lie on your back, stretch your legs, stretch your arms in parallel.
• Stretch your legs and keep your heels together.
• As you exhale, bend your knees and slowly lift them to your chest.
• To maintain the correct position, wrap your hands around your knees.
• Breathe deeply and hold this pose for 1–1.5 minutes.
• As you exhale, lower your legs and arms to the floor.
• Repeat this exercise five times, intermittently.

If you want to speed up your metabolism, we recommend doing this set of exercises in the morning. And for quick results, repeat these poses three days a week, three to five times a day.