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This is the most comprehensive list of Simple Yoga Poses For Belly Fat.
Thousands of people are tired of seeing the fat layers on their stomachs. In the earlier days, the older people used to have big bellies but nowadays even the youth also have big bellies.
The bigger belly is a symbol that your metabolism is slow and you live a sedentary life.
Reducing the fat from the belly is quite difficult because this part of the body collects the fats very fast.
Now the question arises, do you have to live your entire life carrying a fat bag around your waist…
The answer is NO.
There are many methods that can help you get a flat belly such as intermittent fasting, a low-calorie diet, etc.
No doubt they are amazing but they want great willpower to practice. Also, they are tough to practice in our busy and hectic schedules.
So what to do?
The simple answer is YOGA POSES.
Yes, my friend, the simple practice of certain yoga poses for 20-30 minutes a day can help you a lot to get a flat stomach.
Here, we will discuss the simple and easiest yoga poses that will help you get a flat and well-shaped stomach.
But before that, I want to answer the most common question regarding the role of yoga poses in flattening your belly.
Table of Contents
1. Can You Get a Flat Stomach With Yoga Poses?
I will be honest with you. Yoga is not any kind of magic that you will start practicing today and your belly will be flat in a few days.
No.
Yoga doesn’t work like that. It takes time. But one thing that I can tell you is “It 100% works”.
You should practice yoga poses for 3-4 months to see any visible changes. You also have to keep practicing yoga to keep your belly in shape.
And of course, sparing 20-30 minutes a day for a flat, toned, and well-shaped belly is not a difficult task.
I don’t know about anyone’s opinion but it is my personal experience that yoga poses help in belly fat reduction.
Yoga poses don’t only help you get a flat stomach but they also help you increase your flexibility, strengthen your entire body, etc.
Now, we will discuss the benefits of having a flat belly. These benefits may inspire you to lose belly fat.
2. Benefits of Having a Flat Belly
There are amazing benefits of having a flat stomach. Here they are,
1) You Look Good
It is the first and the most desired benefit of having a flat belly which is true also. Flat, toned, and well-shaped improves your look and makes you look younger too.
(Related: How to Look Younger)
2) Makes You Active and Energetic
It is not hidden that fat increases the lethargy in the body. That’s why most fat people are found to be lethargic. Excess fat also decreases brain activity.
3) Flat Stomach Means Good Metabolism
I mentioned above that having belly fat is a direct indication that your metabolism is slow. In the same way, if your belly is flat, it indicates a good metabolism.
4) Less Burden On Your Spine
If you have a big belly then there is a chance that you suffer from back pain. It is because your belly carries extra unnecessary fat which puts a load on your spine.
5) Fewer Diseases
Having a big belly means your body has an excess amount of fats which is not good for your health. It can be the cause of many diseases such as heart-related problems, respiratory issues, asthma, diabetes, etc.
So, if you have understood the benefits of having a flat belly, we will move on to discuss the simple yoga poses for belly fat.
3. Simple Yoga Poses For Belly Fat
Here, we will only discuss the simple yoga poses for belly fat because I know for people having a big belly, it will be difficult to practice the complex yoga poses.
1) The Cobra Pose (Bhujangasana)
The cobra pose is one of the easiest yoga poses to get rid of belly fat.
Method to Perform the cobra pose:
- Start by lying on your stomach with your face down, keep your legs straight out behind you, and the tops of your feet flat on the ground. Keep your hands under your shoulders and your elbows close to your body.
- Slowly inhale and raise your chest off the ground by straightening your arms and pushing your torso up to a comfortable height.
- Stay in this position for 15 to 30 seconds and keep breathing normally. Then breathe out and slowly lower your upper body and get back to the original position.
Benefits of The Cobra Pose:
- Strengthens your spine.
- Helps in reducing belly fat.
- Helps you open up your shoulders, abdomen, lungs, and chest.
- Best for people with asthma.
Who Should Avoid:
- People who are suffering from headaches, and back injuries. Pregnant women should also avoid its practice.
(Related: Yoga Poses to Improve Digestion)
2) The Bow Pose (Dhanurasana)
It is one of the best yoga poses to reduce abdominal fat.
Method to Perform the bow pose:
- Begin to practice this pose by lying on your stomach with your hands to your side and keeping your palms up. Exhale and bend your knees, and pull the soles of your feet as close as possible.
- Grasp your ankles with your hand. Make sure that the distance between your knees should not be greater than the width of the hips.
- Inhale and raise the soles of your feet away from your rear and at the same time raise your thighs off the ground. Your head and the upper body will automatically rise off the ground as you do this.
- Stay in this position for 20-30 seconds.
- Breathe out slowly and get back to the starting position.
Benefits of The Bow Pose:
- Strengthens your spine and back muscles
- Helps to reduce the abdominal fat
- Provides relief in back pain
- Stimulates your neck and abdominal organs
- Useful in certain conditions such as constipation, anxiety, and respiratory illnesses.
Who Should Avoid:
- People with migraines, insomnia, blood pressure (high or low), neck injury, lower back injury, etc should avoid practicing the bow pose.
3) The Boat Pose (Naukasana)
After lying on the stomach, it’s time to lie on the back. The boat pose will literally put your core on fire.
Method to Perform the boat pose:
- Start this pose by lying on the back.
- Inhale and slowly raise up your both legs together from the ground. Also, raise your upper body.
- Stretch your both arms forward as shown in the below image.
- Make sure that both arms remain parallel to your legs
- Stay in this position for 20-30 seconds.
- Slowly exhale and get back to the original position.
Benefits of The Boat Pose:
- It helps in the elimination of belly fat.
- It improves the work function of your intestines, thyroid gland, prostate gland, and kidneys.
- It also stimulates the abdominal organs.
Who Should Avoid:
- People suffering from headaches, diarrhea, neck injuries, insomnia, etc should avoid its practice.
- Also, people suffering from asthma, heart problems, or low blood pressure should avoid it.
4) Wind Relieving Pose (Pawanmuktasana/apanasana)
It’s time to attack the abdominal fat.
The wind relieving pose is also known as the knee hug pose because in this pose you hug your knees and try to touch them at your forehead.
Method to perform the Wind Relieving Pose:
- Start this pose by lying down on your back.
- Joint both your legs and bring them to your stomach level.
- Grab both the legs from the knees and try to touch your knees at your forehead.
If this pose is difficult for you to practice then you can also practice the alternate knee hug pose. Its image is shown below.
Benefits of the Wind Relieving Pose:
- Provides relief in gas problems, bloating, indigestion, etc.
- Helps to reduce abdominal fat.
Who Should Avoid:
- People with knee injuries should avoid it.
5) The Camel Pose (Ustrasana)
The camel pose is designed to focus on the entire body.
Method to perform the camel pose:
- Start the camel pose by kneeling on the ground. Keep your knees aligned with your hips and your thighs perpendicular to the ground.
- Slightly turn your thighs inward to make your hip points narrow and slightly tense your hips. Keep your outer hips soft.
- Place both of your hands behind your abdomen with the bottoms of your palms right above your hips.
- And make the position of your body as mentioned in the below image.
- Stay in the position of the camel pose for 20-30 seconds then get back to the original position.
Benefits of The Camel Pose:
- Stretches the entire front side of your body.
- Helps to improve your posture
- It is beneficial in respiratory illnesses, backaches, anxiety, menstrual symptoms, etc.
- It also improves metabolism which results in less abdominal fat.
Who Should Avoid:
- The person suffering from insomnia, migraine, blood pressure problem, etc should avoid it.
- People with neck injuries and lower back pain should also avoid practicing the camel pose.
6) The Wheel Pose (Chakrasana)
It’s time to increase the level from beginner to intermediate.
Method to perform the wheel pose:
- The image of the wheel pose is shown below.
- Stay in the position for 10-15 seconds then get back to the original position.
Benefits of the wheel pose:
- Used to treat back problems, asthma, and infertility.
- Strengthens the arms and legs.
- Increase blood flow to the brain.
- It helps to reduce belly fat.
Who Should Avoid:
- A person suffering from diarrhea, headaches, blood pressure-related problems, and heart problems should avoid it.
- People with back injuries should also avoid it.
7) The Dolphin Plank (Kumbhasana)
The gymgoers are aware of this pose and its ability to build the core. It is easy to perform but it is very difficult to stay in the position of the dolphin pose.
It is one of the best yoga poses for belly fat.
Method to perform the dolphin pose:
- The image of the dolphin pose is shown below.
Benefits of the dolphin pose:
- It helps to reduce belly fat and strengthens the core muscles.
- Increase the strength of the spine, shoulders, and neck.
- It also increases the resistibility of the body.
Who Should Avoid:
- People with injuries to the neck, back, knees, and shoulder should avoid the practice of the dolphin pose.
These were the 7 simple yoga poses for belly fat.
Here, I would like to mention that these are not the only poses that can help you reduce belly fat. There are lots of yoga poses for belly fat.
But here we have to discuss the simple yoga poses that’s why I have included these 7 only.
Now, let me answer some of the common questions that people generally ask.
FAQs
1) How much Time Do Yoga Poses Take to Reduce Belly Fat?
If you are consistent then yoga poses can benefit you in 2-3 months. But results vary from person to person.
2) Should I focus on Diet to Reduce Belly Fat?
Yes, diet is really very important when it comes to reducing belly fat.
3) When Should I Practice Yoga Poses to Reduce Belly Fat?
Early morning is the best time to practice these yoga poses but you can practice them at any time. Just remember to practice them before or after 3 hours of having a meal.
4) How Yoga Will Help to Reduce Belly Fat?
Yoga improves your metabolism and a good metabolism will prevent your body from collecting the extra fat cells in the body.
5) Does Sun Salutation Help You to Reduce Belly Fat?
Of course, sun salutation is one of the best exercises to reduce the extra fats around your waist.
Conclusion
Here, we have discussed the 7 simple yoga poses for belly fat.
If you are really concerned about your belly fat then you should start practicing these yoga poses as soon as possible.
Practice these poses for at least 20-30 minutes daily for the next 2-3 months for the best results.
If you have any questions related to this article, you can ask me in the comment box or you can also contact us at support@fitnessdeciphers.com.
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Thanks for Reading…!!!
