A flawed and unhealthy lifestyle, bad eating habits, laziness, less body movement, stressful daily,and no exercise routine can lead to increased body fat. Which body part gets affected the most when you gain weight? Unfortunately, it is your belly that gets most of the fat. Every other body part gains some fat, but it can be avoided to a certain limit. Belly becomes the most visible part of the body that has excess fat.
How to get rid of the belly fat? A change in your lifestyle can help a lot to reduce belly fat. There are several diet plans, exercise routines, etc. that can help you. Yoga is the best option to choose for reducing belly fat. It is an entire package deal, one might say. You not only lose belly fat, but it has several other benefits like better balance and posture, improved flexibility, and a reduction in health risks like diabetes and CVDs.
Yoga is a complete lifestyle that everyone must at least try to adopt once. Here are some yoga poses that are perfect for reducing belly fat. You have to follow the routine regularly and you will experience the loss within two to three weeks.
The Mountain Pose
Before any exercise or yoga pose, your body must be warmed up, and your core muscles must be engaged. The mountain pose serves best for this purpose. It improves blood circulation, and the core and other bordering areas are activated.
To do this pose, stand straight on a smooth platform and separate your heels a little bit. Make sure your back is straight, and the spine is erect. Your arms must be straight as well with palms facing the thighs. Breathe in and bring the arms in front of your body. Slowly move them up above your head and bring the palms closer. If possible, raise your heels and stand on the toes.
Hold the posture for ten seconds, and slowly get back to the standing position while exhaling. Do this ten times and take a break for ten seconds between the repetitions.
Seated Forward Bend Pose
This pose not only works on toning the belly, but it also tightens the hamstrings, hips, and thigh muscles. The seated forward bend pose is the fundamental pose of Hatha Yoga.
To perform this pose, sit on the floor in the simple folded-leg yoga pose. Stretch your legs in front of you and keep the spine erect. Take a deep breath and stretch your arms straight above the head. Your spine must feel the maximum stretch. Now, bend forward while exhaling, and try to touch your soles with your hands. Make sure your arms or legs do not bend.
In the beginning, you may not be able to touch the soles, but regular performance will make you flexible enough to touch them. Hold the position for a minute or minute and a half, then release the posture gradually.
Ten repetitions would be good for the beginners, and the count should increase after three to four weeks.
Wind Revealing Pose
This is among the most effective yoga poses for losing belly fat. The knees exert pressure on your stomach and the longer you hold it, the more fats you lose.
Lay on a smooth surface, and you must face the roof with your arms on the sides and legs stretched. Your feet must stretch out and heels must touch each other. Engage the core, belly, and all leg muscles, then bend your knees. Bring the folded legs closer to your chest and to lock the position, grasp your hands around the thighs. Now, slowly bring your chin closer to the knees. You may not be able to touch the knees with your chin in the beginning, but it will get better soon.
Hold this position for at least 60 seconds, then release slowly. Ten repetitions are perfect for beginners but increase the number slowly.
Standing Forward Bend
This posture is not only good for the stomach, but it also ensures better cardiovascular health. Any major or minor abdominal issues are rightly dealt with this posture as well. Surprisingly, this pose also helps in reducing stress, anxiety, and depression.
Stand in the mountain pose, your arms at the sides, and heels touching each other. Your spine must be straight and as you inhale, bring the hands in the air above your head. Now exhale and bend such that your body stretches, and your hands touch the feet. Your body must fall apart from the hips. It requires a lot of flexibility for your hands to touch the feet.
For beginners, it is nearly impossible to touch the feet in the first few weeks. Keep practicing and make sure you do not rely on your hips while bending. Sooner or later, you will be able to touch your feet. The pros can lay their hands under their feet after bending. It all depends upon your body and the dedication you have.
This posture guarantees flatter belly if you do it regularly. Lay down on the floor on your back and arms on the sides.Do not leave your toes resting. They should face the ceiling and your palms must be on the floor. Take a deep breath and lift your body in the air. The legs, upper abdomen, and head must make a V-shape and lift your arms such that they are parallel to the floor or in front of your chest.
Hold the position for 30 to 60 seconds and repeat ten times. Take a 15-second break after every rep.
Summing It Up
Yoga is one of the most effective techniques to not only reduce fat from the body but change your flawed lifestyle into a healthier one. The more you practice, the better. Your belly will lose fat, and your body will get more flexible. The posture of your body will enhance, and health risks will be avoided. Yoga is an all-in-one great deal to make. Just stay focused on a healthier lifestyle.