Belly fat is a type of fat that is very harmful to the overall health of any individual. This is also a very complicated and stubborn area when it comes to the elimination of fat.
In most cases, this is the problem that is most visible when other people see you. So, those who have belly fat usually lose self-esteem and self-confidence which ultimately lowers the quality of their lives.
1. Cobra Pose or Bhujangasana
This pose with an attractive name is excellent for ab muscle strengthening and elimination of the belly. Cobra pose will also improve the strength of the abdomen, back, and upper body. In addition, your spine will become stronger and more flexible. Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch. This pose will strengthen the back, abdomen, and entire upper body. It also makes the spine flexible and strong.
Instructions:
- Lie on the ground on your belly and keep your legs stretched.
- Put your palms under your shoulders.
- Take your body up and touch the floor with your toes only.
- In this way, you will slowly raise your upper body and try to bend backward as much as you can.
- Remain in this so-called cobra pose for about 30 seconds (or less if you can’t make it).
- Slowly return to the initial position while exhaling.
- Repeat this procedure 5 times and take breaks of 15 seconds between every rep.
- Avoid this exercise if you are suffering from an ulcer, hernia, or back injury, or during pregnancy.
2. Bow Pose or Dhanurasana
According to many experts, this pose is very efficient for the strengthening of the abdominal core. To reap the benefits, swing forth and back while in this pose. Thanks to this movement you will provide a natural massage of the abdomen and support the work of the digestive system. This is an excellent stretch and a great way to prevent or treat constipation.
Instructions:
- Start by lying down on the belly in a plain prone position. Keep your legs together and stretch them while the arms are placed on the side of the body.
- After that, bend the knees and grab the ankles of the feet with your arms.
- When you inhale, raise your head and start bending backward at the same time. Remember to lift the legs as much as you can.
- Remain in this position for up to 30 seconds. Continue breathing normally.
- When you start exhaling, slowly return to the initial position.
- Perform the same procedure 5 times and relax for about 15 seconds between each repetition.
3. Boat Pose or Naukasana
The boat pose is perfect for the elimination of fat that builds up around your waist and is very beneficial for the stomach, back, and leg muscles too.
Instructions:
- Place the mat on the floor and lie down on it. Take a supine position and keep your legs stretched and together. At the same time keep your arms to the sides.
- When you inhale, begin to raise the legs without bending the knees.
- Stretch your toes and feet outward as much as you can.
- Keep your legs as high as you can.
- After that, start raising both arms and keep them straight in a position like when you are trying to reach the toes.
- The main objective is to reach a 45-degree angle with your body.
- Keep breathing normally.
- Remain in this pose for about 15 seconds.
- Slowly exhale while you are returning to this position.
- Perform this exercise 5 times and take small breaks of 15 seconds between each rep.
4. Plank or Kumbhakasana
Plank is the easiest, yet very effective yoga pose focused on belly fat elimination. It will surely help you get rid of belly fat, but what is even more interesting is that it will make your arms, back, shoulders, thighs, and buttocks much stronger.
Instructions:
- Start this exercise by standing on your knees and hands. Keep the knees just under the hips and the hands under the shoulders.
- Pull your toes under and move the feet one by one. Extend the legs right behind you.
- Slowly inhale and take a look ahead of the palms to keep your neck aligned with your spine.
- Keep the abdominal muscles tensed.
- In this way, you will create a straight line from the head to the heels. Make sure that your fingers are spread and your hands flat.
- Keep this pose between 15 and 30 seconds. You can stay longer if you can for better results.
- When you start exhaling, simply drop your knees slowly on the floor.
- Avoid this pose in case you have shoulder or back injuries or hypertension.
- Perform this pose five times and relax between each repetition for 15 seconds.
5. Wind Relieving Pose or Pavanamukthasana
The wind-relieving pose is specially designed to massage the colon, treat constipation, stabilize acid levels in the system, speed up metabolism, sculpt the muscles of the hips, thighs, and abdomen, and ease back pain.
Instructions:
- Get into a supine position on the floor. Keep the arms on the side of the body and stretch out your feet. The heels should be pressed against each other.
- Keep your knees bent and when you start exhaling, slowly push the knees in the direction of your chest while the thighs start creating pressure on the abdomen.
- Put your hands under the thighs to keep a proper position.
- Once again, when you start exhaling, try to lift your head and reach the knees with your chin.
- Keep this position for about 90 seconds and take deep breaths.
- Exhale very slowly and relax the knees. Return the hands to the side of the body and press the ground with your palms.
- Perform this exercise at least five times and take breaks of 15 seconds between each repetition.
A word of caution:
Not every individual can perform these exercises. Don’t start with these exercises during pregnancy or in case you have a leg, back, or other injury or if you are still recovering from surgery. In addition, in case you notice dizziness, discomfort or you feel pain while performing these exercises; try to find some other, more suitable physical activity. Via Cure Joy
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