The Best Yoga Poses to Tighten Your Muscles, Relax Your Body, and Lose Belly Fat!

Belly fat, also referred to as visceral fat, is a type of fat found underneath your abdominal muscles. Unlike other types of fat, belly fat is accumulated around your internal organs. Also, it is metabolized differently compared to other fats.

Additionally, this type of fat could have a negative effect on your long-term health. There is no doubt that even a small amount of this type of fat could result in a wide array of health issues. Belly fat has an ability to create excess chemicals and hormones that can affect each organ. Moreover, too much belly fat could cause your body to accumulate fat in other places in your body, such as around your heart.

Even following a healthy, balanced diet may not provide quick effects in case you do not engage in some exercises.

Here are several simple yoga poses that can work wonders on your midsection. Not only will these yoga poses tighten your muscles and relax your body, they can also calm your mind.

Do These 10 Yoga Poses to Lose Belly Fat:

– Board

It is a complete body workout that engages your abdomen, back, buttocks, things, and shoulders.

How to do it:

Start in a position similar to a push-up. Extend your arms under your knees as well as extend your hands under your arms and shoulders. Look ahead while breathing in. Furthermore, keep your fingers spread and your hands flat while pulling in your abdominal muscles.

Stay in this position for up to half a minute and then release your knees. Do five repetitions with a break of fifteen seconds.

– Pontoon Posture

It engages your leg and back muscles and helps you get rid of your belly fat.

How to do it:

Lie on your back and place your arms on the sides. Next, you should stretch out your legs. Breathe in while elevating your legs and stretching your toes and feet. Try to create a 45-degree angle. Make sure you stay in this position for about fifteen seconds. Finally, return to the initial position, take a break of fifteen seconds, and do five repetitions.

– Wind Easing Posture

Wind easing posture helps tighten your core, hips and thighs, and helps alleviate lower back pain. Doing this yoga pose on a regular basis can also boost your metabolism and keep optimal pH balance.

How to do it:

Lie on your back and place your arms on the side. Afterwards, stretch out your legs, so that your heels touch each other. Then, breathe in and bend your knees while moving them toward your chest.

You should hold your knees as you bring them closer in your body. In addition, tighten your thighs and stay in this position for about one and a half minute to put gentle pressure to your abdominal muscles. Breathe out and release your knees. Do five repetitions, and take a break of fifteen seconds between each pose.

– Bow Posture

This yoga pose helps tighten your abs and strengthen your core. It also helps stretch your entire body and boost digestion.

How to do it:

Lie on your stomach and place your arms to the sides. Stretch your legs and bend your knees upward as you reach your arms back to hold your feet or ankles. Stay in this position for up to half a minute as you breathe normally. Next, exhale, and return to the starting position. Take a break of fifteen seconds and do five repetitions.

– Warrior 1

This yoga pose helps stretch your core, thighs, and buttocks. It also helps relax your mind and body. That’s not all, practicing it regularly can also help you get rid of your belly fat.

How to do it:

Stand up straight, bring your feet together, and place your hands to the side. Afterwards, extend your left leg forward and your right leg backward similar to a lunge pose.

Next, turn your midsection slightly, so that you can see your bent knee. You should turn the other leg slightly, breathe out, and then raise your body up from your knees.

Stretch your arms upward while bending your back to form a slight arch. While breathing normally, stay in this position for up to half a minute. Start exhaling to slowly break the pose, and then straighten your bent knee. Return to the starting position. Switch legs and repeat the same procedure.

– Warrior 2

This yoga pose provides similar effects compared to the previous pose.

How to do it:

Simply do the same steps as the previous pose. However, you should extend your arms outward from your torso, rather than lifting them above your head. Next, turn your head to face toward your bent leg. Also, switch legs and repeat the same procedure.

– Cobra Posture

It helps strengthen your upper body and spine. But, if you are pregnant or suffer from a hernia or back injury, avoid practicing this yoga pose.

How to do it:

Lie on your stomach and pull your arms in under your shoulders, and your legs away from your body. Make sure that your toes and chin touch the ground. Breathe in deeply and then thrust your body chest upward. Stay in this position for up to half a minute and slowly breathe out. Take a break of fifteen seconds and do five repetitions.

– Chair

This yoga pose helps strengthen your abs and spine, and support your thighs and hips. But, if you suffer from insomnia, chronic headaches, knee or back injury, avoid doing it.

How to do it:

Start in a standing position and place your hands in front of you. Next, slowly bend your knees, and then raise your hands above your head. While breathing normally, bend your torso inward. Stay in this position as long as possible.

– Boat

It engages your arms, legs, belly and back.

How to do it:

Lie on your back, and place your arms on the sides. You should stretch out your legs, and breathe in. Moreover, raise your chest upward and your feet off the ground. Look forward while keeping your body aligned. Stay in this position for about fifteen seconds. Do five repetitions with a 15-second break in between.

– Bridge

This yoga pose helps strengthen your spine and hips, tighten your abs, and alleviate your stiff muscles. Furthermore, it can also help relieve menopause symptoms, boost digestion, and regulate blood pressure levels.

How to do it:

Lie on your back, and then breathe out while pushing off the ground with your feet.

Lift your body up, so that your back and buttocks are off the ground. Make sure your neck remains down. You can support your body by pushing your hands down. Stay in this position for as long as possible.

Source: www.healthy-food-house.com

References:

  • Brown, Christina. ”The Yoga Bible”;
  • Miller, Olivia. ”Essential Yoga: An Illustrated Guide to Over 100 Yoga Poses and Meditations”;