Yoga Poses You Must Try To Reduce Stubborn Belly Fat
Belly fat can be a nightmare to shift and it is one of the most important areas in which we need it reduced. The extra layer of fat we carry around our stomach can largely affect our overall health and is linked to type 2 diabetes. It also contributes to insulin resistance, heart diseases, and some types of cancer. Our level of self-confidence and stress, can be further implicated as a result of carrying extra weight in this area.
These yoga poses, combined with healthy nutritious eating regimes, will go a long way to putting you on the perfect abdomen road once and for all! If you are new to yoga, you may find it beneficial to seek some advice from a yoga expert first to avoid any adverse effects. That been said, heres a list of some yoga poses to reduce stubborn belly fat, that will help you improve the quality of your life and make 2016 the year that you finally got rid of that flabby tummy. Don’t forget to wait for roughly 2 hours after you eat before you practice Yoga poses that target your abdomen.
The Mountain Pose (Tadasana)
The Tadasana Pose will help improve your posture and firm both your buttocks and abdomen region. It is the foundation for all of the standing postures This pose will help strengthen your thighs, knees and ankles while relieving sciatica. It will improve your confidence and stability.
How to do the Tadasana Pose:
- To begin stand with your feet together. Both your heels and toes will be touching.
- While keeping your back straight and arms pressed slightly against your side, face your palms outward.
- Lift your toes, spread them out and then let them fall back down to create a wide base.
- Sway from side to side until you gradually place your weight evenly onto all four corners of both your feet.
- Slightly contract the muscles in your knees and thighs, rotating them inwards to create a widening of the sit bones. Tuck your tailbone in between the sit bones.
- Tighten your abdominals, drawing them in slighly, maintaining a firm posture.
- Widen your collarbones. Make sure that your shoulders are parallel to your pelvis.
- Lenghten your neck, so that the crown of your head rises towards the ceiling, and your shoulder blades slide down your back.
- Hold for 30 seconds to a minute.
2. The Plank Pose (Kumbhakasana)
The Plank Pose is a great way to strengthen and tone your arms, wrists and abdominals. This pose may not suit you if you have lower back, wrist or shoulder injuries.
How to do the Kumbhakasana Pose:
- To begin, kneel on your hands and knees, with your knees directly under under the hips and hands directly under your shoulder.
- Stretch your hands out slightly in front of your shoulders with your fingertips facing forward. Your hands should be roughly shoulder width apart.
- Step your feet back one at a time extending your legs behind you. Your feet should be square. Legs should be strong and straight. Heels pointed up towards the ceiling.
- Inhale and look slightly ahead of your palms so that your neck is aligned with spine.
- Hold your abdominal muscles in.
- Your body must form a straight line from heels to the head. Hands flat on floor.
- Hold for 30 seconds to a minute.
- Release the pose by dropping the knees to the floor on exhalation.
3. The Cobra Pose (Bhujangasana)
The Cobra Pose has the benefit of strengthening your spine, and buttocks. It stretches your chest, abdominals and shoulders. You should avoid doing this pose if you are suffering from a back injury.
How to do the Bhujangasana Pose:
- Lie prone on the floor. Bend your elbows, placing your hands flat on the floor beside your chest. Keep your elbows pulled in toward your body.
- Extend your legs, pressing your thighs, and top of your feet into the floor.
- Inhale, and lift your chest off the floor, pushing down with your hands to guide your lift. Keep your pubis pressed against the floor.
- Lift through the top of your chest. Pull your tailbone down toward your pubis.
- Push your shoulders down and back, and elongate your neck as you look slightly upwards.
- Hold for 15 to 30 seconds, and exhale as you lower yourself to the floor.
4. The Bow Pose (Dhanurasana)
The Bow Pose strengthens your spine, while stretching your chest, abdominals, hip flexors, and quadriceps. The Bow Pose can also aid digestion.
How to do the Dhanurasana Pose:
- Lie prone on the floor, and place your arms by your sides with your palms facing upward.
- Place your chin on the floor, and exhale as you bend your knees.
- Reach your arms behind you and grab the outside of your ankles with your hands.
- Inhale, and lift your chest off the floor. Simultaneously lift your thighs by pulling your ankles up with your hands. Shift your weight onto your abdominals.
- Keep your head in a neutral position, and make sure that your knees don’t separate more than the width of your hips. Tuck your tailbone into your pubis.
- Hold this position for 20 to 30 seconds.
- Exhale, and release your ankles, gently returning to the floor.
5. The Boat pose (Paripurna Navasana)
The Boat Pose will help strengthen your abdominals, hip flexors, spine, and thighs. It will also stretch your hamstrings and stimulate digestion.
How to do the Paripurna Navasana Pose:
- Begin by sitting on the floor with your back straight.
- Lean back slightly, bending your knees, and support yourself with your hands behind your hips.
- Your fingers should be pointing forward, and your back should be straight.
- Exhale, and lift your feet off the floor as you lean back from your shoulders.
- Find your balance point between your sit bones and your tailbone.
- Slowly straighten your legs in front of you so that they form a 45 degree angle with your torso.
- Point your toes. Lift your arms to your sides, parallel to the floor.
- Pull your abdominals in toward your spine as they work to keep your balance.
- Stretch your arms forward through your fingertips, and elongate the back of your neck.
- Hold for 10 to 20 seconds.