If there is one thing that makes every woman (and many men) frustrated about their body that has to be persistent belly fat.
There are many cases in which individuals are implementing a healthy eating pattern and they are involved in physical activity on a daily basis, but it seems that a small amount of belly fat is still present and it doesn’t want to go away. Let’s be clear, practicing yoga and not introducing any changes in your lifestyle won’t help you break down fat.
However, if you add yoga exercises to your regular exercises and follow a diet that doesn’t include the intake of any fast and junk food or potentially dangerous preservatives and chemical compounds, it is very likely that you will eliminate persistent belly fat.
The combination we have mentioned will speed up the metabolism and make the core of the body much stronger.
This is a list of five effective yoga poses that will help you sculpt the belly and body in general.
1. Bhujan Asana or Cobra Pose
The main goal of this yoga pose is to make the abdominal muscles stronger in order to break down belly fat. Additionally, with this exercise you’ll make the upper body stronger because the spine will be more flexible and stronger.
Here’s what you’ll need to do to perform this yoga pose:
- Get down on the floor and lie directly on the stomach while keeping the legs stretch while the palms must be placed under the shoulders.
- The toes and chin must touch the ground.
- Breathe in carefully and move the chest up and bend the body backward at the same time.
- You should maintain this pose for up to 30 seconds (at least 15 seconds). The duration depends on your physical condition.
- After that, breathe out slowly and return to the starting position.
- Perform this procedure for five times and rest for 15 seconds between each rep.
In case you are carrying a baby or you are suffering from hernia, back injury or ulcer, avoid this yoga pose.
2. Dhanurasana or Bow Posture
Thanks to this yoga pose you will be able to make the body core stronger and make the abdominal muscles tighter which will eventually break down and remove belly fat. By swinging back and forth you will encourage the work of the digestive system and combat constipation. This is also a great way to stretch all muscle groups.
Here’s what you’ll need to do to perform this yoga pose:
- Get down on the floor and lie on the stomach. Keep the legs stretched and hold the arms close to the sides of the body.
- Next, bend the body at your knees and try to hold the arms back all the way to the ankles or feet and stay like this.
- Slowly breathe in and raise the head. After that, bend the head backward and raise the legs as much as you can.
- Remain in this yoga pose for up to half a minute and continue breathing in a normal way.
- Start to breathe out and return to the initial position while keeping the legs stretched and arms kept to the sides.
- Perform this effective yoga pose for five times and rest about 15 seconds between each rep.
3. Naukasana or Pontoon Yoga Pose
People use this yoga pose to combat belly fat especially the one concentrated close to the waist. At the same time they are able to make the leg muscles and back stronger.
Here’s what you’ll need to do to perform this yoga pose:
- Get down on the floor and lie on the back. The legs must be stretched and kept together while the arms should be kept to the sides.
- Next, breathe in and start lifting the legs. Remember to keep them straight.
- After that, stretch the toes and feet and lift up the legs as much as possible. Don’t bend the knees.
- Raise the arms towards the toes and make a 45 degree angle with the body.
- Continue inhaling and exhaling in a regular way and keep this yoga pose for about 15 seconds.
- Ease the tension and breathe out.
- Perform this yoga pose for five times and rest for 15 seconds between each rep.
4. Kumbhakasana or Board Yoga Pose
Now here’s a very simple yoga pose. You can use it to burn stubborn belly fat and sculpt and strengthen the arms, shoulders, butt, thighs and back.
Here’s what you’ll need to do to perform this yoga pose:
- Begin this exercise by placing both the knees and hands right under the shoulder and arms.
- Put the toes under them and step the feet back to expand the legs behind the body.
- Next, breathe in and look in front of the palms while keeping the spine and neck in line.
- After that, tighten the abdominal muscles and remain in this position.
- The body should create a straight line. Remember to keep the hand completely flat on the floor and the fingers must be kept apart.
- Remain in this position for up to half a minute or as much as you can.
- Next, breathe out and get down on the knees.
- Perform this yoga pose for five times and rest for 15 seconds between each rep.
In case you are dealing with hypertension or back or shoulder injuries, skip this yoga pose.
5. Pavanamukthasana or Wind Easing Posture
Finally, with the help of this yoga pose you should be able to soothe lower back pain and tone the abdominal muscles, hips and highs at the same time. Many people are convinced that with its help you can stabilize pH levels in all bodily systems and boost the metabolism.
Here’s what you’ll need to do to perform this yoga pose:
- Get down on the floor and lie flat and straight on the back. Keep the legs stretched and the arms must be pressed to the sides.
- The feet must be stretched too and the heels pressed to each other.
- Next, slowly breathe out and bend the body at your knees and slowly move them to the chest.
- Use the thighs to add some pressure to the abs.
- Clutch the hands beneath the thighs in order to keep knees stable.
- Inhale and exhale deeply and remain in this yoga pose for up to 90 seconds.
- Breathe out when you start releasing the knees and getting back the hands in their initial position.
- Perform his procedure for five times and rest for 15 seconds between each rep.
