Sometimes it is very difficult to get rid of belly fat. Besides affecting our appearance, the belly fat may be the first noticeable sign of medical conditions such as type 2 diabetes, insulin resistance, heart diseases, and even some types of cancer. That’s why the abdomen is one of the most dangerous places to store fat.
In order to reduce the belly fat, you should practice yoga more often. But it is also crucial to pay more attention to your nutrition because 70% of your efforts are based on the food you eat.
HERE ARE THE TOP 5 YOGA EXERCISES!
1. COBRA POSTURE (BHUJANG ASANA)
This pose not only reduces the belly fat, but it also strengthens the ab muscles, the entire upper body, and the back.
How to perform this exercise?
Lie on your stomach with your legs stretched out and your palms under the shoulders. Place your chin and all toes touching to the floor. Breathe slowly and raise up the chest, bending it backward as far as possible. Stay in this position for 30 seconds. Then bring your body back down to the original position and repeat the exercise 5 more times with a break of 15 seconds between each repetition.
NOTE: If you have an ulcer, hernia, back injury or you are pregnant, do not do this exercise.
2. BOW POSTURE (DHANURASANA)
This exercise will strengthen the core of the abs.
How to do this exercise?
Lie down on your stomach with your legs stretched out and arms on each side of the body. Bend your knees and grab the ankles (or feet) with your arms and hold the position. Then take a breath and lift your head up and start to bend it backwards while trying to lift your legs as high as you can. Stay in this position for 30 seconds. After that, return to the original position and repeat this exercise 5 more times with a break of 15 seconds between each time.
3. PONTOON POSTURE (NAUKASANA)
This yoga pose attacks the body fat at the waist and helps strengthen the muscles in the legs and back.
How to perform this exercise?
Lie down on your back with the legs together but stretched out and your arms at your side, facing downward. Take breathe and start to raise your legs but keep them straight (do not bend the knees). Then you should outwardly stretch the foot and toes and try to raise your legs as high as possible. While in this position, lift your arms in an attempt to reach your toes in order to create a 45-degree angle with your body. You should stay in this position for 15 seconds. Perform this exercise 5 more times with a break of 15 seconds between each repetition.
4. BOARD (KUMBHAKASANA)
Even though this yoga pose is one of the easiest to do, it is very effective in burning belly ft. It also strengthens the shoulders, arms, back, thighs, and buttocks.
How to do this exercise?
Place your hands and knees right underneath your shoulders and hips. Tuck the toes under and start to step your feet back in order to extend your legs behind your body. Then look ahead of your palms so your neck and spine are aligned and hold in your ab muscles. Your body should form a straight line from your head to your heels. Make sure that your hands are flat on the ground and your fingers are spread apart. Stay in this position for 30 seconds but for better results. You should repeat this exercise 5 more times with a break of 15 seconds after each turn.
NOTE: Do not perform this exercise pose if you have high blood pressure or any shoulder or back injuries.
5. WIND EASING POSTURE (PAVANAMUKTHASANA)
This exercise has numerous benefits. It can relieve lower back pain, strengthens the abs, thighs, and hips, balances the pH levels in the stomach, and cures constipation.
How to do this exercise?
Lie down on your back with your legs stretched out and arms at the side. Your feet should be stretched out with your heels touching one another. Then bend the knees and slowly bring them toward the chest. Use your thighs to put pressure on the abdominal area. Clasp your hands underneath the thighs to hold your knees properly. Stay in this position for 90 seconds. Repeat the exercise 5 more times with a break of 15 seconds between each turn.
NOTE: It is recommended to do these exercises early in the morning in order to boost your metabolism.
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