Stomach fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. Many people fin...
Stomach fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. Many people find that it is easy to lose excess fat from other parts of our bodies and it is extremely difficult to remove the tummy fat once it gets deposited. Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person. The larger the size of the stomach the greater the health risk. People with tummy fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc.
Health Risks Of Having Belly Fat
If you want to avoid the risks of fat tummy and want to have a fit and healthy body system you need to have a proper diet, proper rest and proper exercise. Yoga exercise is a highly effective form of exercise which will help people to rest themselves and to achieve flexibility in themselves. Practicing specific yoga asana minimizes tummy fat and achieve stronger looking ab muscle tissue. People with pot tummy are more prone to returning injuries as well. You can avoid many health risks with the help of yoga asanas to lessen tummy fat. It has been found that yoga asanas targeting the core or waist are more effective in removing tummy fat than the crunches. Having tummy fat will affect the overall appearance of the person and this may affect the self-confidence of the person. Whether you want to lessen tummy fat for health reasons or for achieving a better looking body system, you can opt for the various yoga asanas to lessen tummy fat. Here are some of the top yoga asanas to achieve flat looking tummy. Both men and women can practice these yoga asanas to achieve the required result.
Starting The Yoga exercise For Flat Abdomen
If you are new to yoga do not go too hard from the beginning. Begin with simple yoga exercises poses and move on to more complex ones. Avoiding rushing or making any jerky movements while doing the asanas. It is best to begin with your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice. You will be able to control your mind and our bodies in a better way when you begin to practice the asanas apart from being able to lessen the fat deposits in the tummy.
Best Asanas To Decrease Belly Fat
1. Tadasana
Tadasana is one of the easy warm up cause in yoga. It makes your entire body system ready for the other yoga poses by improving the blood circulation. The steps in this asana are as follows
Stand with you together. Maintain your big feet are in contact with each other. Stand upright, keeping the spine erect. Place arms close to our bodies on both sides with arms experiencing your entire body system.
Stretch out arms to the front and keep them joined
Inhaling greatly, raise your arms with arms joined together above the go. Try to expand arms as much you can.
Now increase your legs and stand on you. Your eyes should be experiencing upwards towards the ceiling. If you feel that standing on feet is difficult for you, keep you flat on the floor.
Keep your entire body system in it for 20 to 30 a few moments. You can take in normally during it.
After 20 a few moments breathe in greatly and progressively start breathing out. During breathing out rest create you returning to a floor create your arms down.
In the beginning do it again the cause for at least 10 periods, progressively increases the count when our bodies gets adjusted. Before attempting the repeating always rest for Just a few a few moments.
2. Surya Namaskar (Sun Salutation)
Surya Namaskar includes a cycle of 12 yoga exercises. Each yoga place in Surya Namaskar has a special impact on the human body system. The stretches and bends create the muscle tissue stronger and stay in shape. The meditation allows in bringing a good level of oxygen to our bodies and allows in detoxification and burning of fat deposits in our bodies. The bends also allows in improving the digestive power and strengthening the ab muscle tissue. They get maximum benefit from this yoga asana and practice it daily in the morning experiencing the sun. The steps of Surya Namaskar are as follows.
Step 1: Pranamasan (Prayer Pose)
Stand experiencing the sun in an erect position, with arms joined together near stomach like doing a namaskar. Keep you together and take in normally.
Step 2: Hasta Uttanasana (Raised Arm Pose)
Breathe in greatly and raise arms upward, fold your entire body system backward in an arched place with the face pointing towards the sky.
Step 3: Pada Hastasana (Hand To Foot Pose)
Exhale create against the arched place to fold down forward, till top of your go reaches your knee. Carry your arms to a floor and keep them flat on both sides of you.
Step 4: Ashwa-Sanchalan Asana (Equestrian Pose)
Now breathe in and expand your left leg in reverse and balance the leg on feet. The heels will be raised upwards and your left knee will be in contact with a floor. Bend the right leg and should touch your chest area. Raise top of your proceed the sky and keep your arms on both sides of the right leg with arms experiencing a floor.
Step 5: Parvatasana (Mountain Pose)
Exhale and with arms pushing a floor expand your right leg returning words for making it parallel with the left leg. Your feet and arms will be in contact with the floor and your hip should be raised. Keep top of your go bent downwards.
Step 6: Ashtanga Namaskar (Salute With Eight Parts)
Inhale and lower your hips from the earlier place. Now rest your chin and chest area on a floor and raise your hip a little bit. Now the eight parts of our bodies will be in contact with a floor. They are: chest area, chin, two arms, two feet and feet
Step 7: Bhujangasana (Cobra Pose)
Exhale and lift stomach from the floor and arch returning by keeping your arms bent at the elbow. Bent the go in backward place and face the sky.
Step 8 Parvatasana
Exhale and do it again the movement in phase 5.
Step 9: Ashwa Sanchaln- Asana
Inhale and do it again the phase by keeping the right leg in reverse.
Step 10: Pada Hastasana
Exhale and do it again the phase 3
Step 11: Hasta Uttanansana
Inhale and perform the movement in phase 2
Step 12: Pranamasan
Keep you together and restore arms in namaskar place breathing normally.
The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps. It is ideal to perform 12 rounds to get best results. However, you need first of all 5-5 rounds and progressively increase the round over time. Sip water in between the repetitions if needed and rest for about 15 a few moments between each round.
3. Pada Hasthasana (Standing Forward Bend, Or Hand To Foot Pose)
This is a complete exercise for your ab muscle tissue. When your entire body system bends forward in this cause, the stomach gets compressed this assists in toning the muscle tissue of the stomach. This is especially powerful in removing tummy fat.
First, you have to stand in Tadasana with arms close to your entire body system and feet together.
Keep your spine erect
Inhale greatly and lift arms upwards
Slowly fold forward breathing out so that your entire body system will be parallel to floor, fold completely till top of your go touches your feet.
Try to touch a floor with your arms experiencing a floor. Ensure that you do not fold your feet. Beginners can begin with in contact with their legs or feet.
Hold your breathing and tuck the tummy in. Try to remain in it for one minute
Exhale and progressively lift to body system returning to the original place.
You need to do this asana for 10 periods, remember to take an interval of Just a few a few moments between the repetitions.
4. Paschimottanasana (Seated Forward Bend)
This is a cause taken from Hatha yoga, which will help to stimulate the solar plexus center of our bodies. Apart from providing reduction of tummy fat and toning of the muscle tissue, this cause enables you to expand the hamstrings, hip and thigh muscle tissue. This is a good yoga position for people suffering from digestive disorders.
Sit straight on a floor with your feet folded, one over the other as in Padmasana.
Stretch out your feet to the front. Your feet should be pointing to the ceiling.
Inhale greatly and raise your arms above top of your go without bending the elbows.
Exhaling, fold forward from the hip create your arms down to touch you. Your go should be bent to touch your feet. Beginners may not be able to touch you at first, so try in contact with legs or thighs instead.
When you reach you, try to pull you towards you so that you will experience a expand on the hamstrings.
Breathing in and keeping the tummy tucked in, continue in the job for about one minute initially. Gradually increase the time to five minutes.
Slowly bring your entire body system up, breathing out and come returning to the original Padmasana place or sitting place.
To get the best result, you need to do it again the asana at least 25 periods. Begin with 10 repetitions and progressively increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to expand one leg at a time.
5. Pavanamuktasana (Wind Relieving Pose)
This cause is highly effective in preventing and relieving constipation and indigestion problems. In this position, your feet will be exerting pressure on the stomach, which triggers fat burning from the area. You need to remain in the job for at least one minute to get maximum benefit for reducing tummy fat.
Lie down on the returning with arms resting close to your entire body system on both sides.
Bend your feet and keep you close together on a floor.
Take a strong breathing progressively. As you exhale progressively bring the bent feet towards your chest area. Your thighs will be applying pressure on your stomach. Clasp your feet with arms to keep it in place.
Inhale and as you exhale lift top of your go progressively create your chin near to your feet.
Remain in it for about one minute. Breathe deeply
Exhale progressively and allow top of your go to rest on a floor. Release your feet and keep you on the floor. Carry arms down and keep it assisting our bodies.
Let your entire body system rest in Savasana.
To reduce tummy fat you need to do it again the cause for at least 10 periods. Take 15 second intervals between the repetitions. The beginners can practice the above cause with a single leg at first.
Also Read Top Exercises to Decrease Belly Fat at Home
6. Naukasana (Boat Pose)
If you practice this yoga position on a regular basis, then you can be assured of enjoying a flatter tummy in due course of time. You need to support this position for about a minute or so to help in proper contraction of the ab muscle tissue. It is a perfect asana that will help you to tone your abs and enjoy a flatter ab.
Lie flat on the returning on the yoga mat with you experiencing the ceiling. Your arms must be resting flat on the floor on both sides of your entire body system.
Take a strong breathing progressively inside. You must now lift top of your go, chest area and feet off the floor and while doing this you have to exhale.
Stretch your arms towards your feet so that they are parallel to the floor. Keep your fingers also stretched out like you.
You need to gaze at you and keep it for about 30 a few moments initially. You will feel the contraction of the ab muscle tissue. You can take in normally in this cause.
Once you become familiar with this cause you can extend the duration to A minute or even more. Now you will have to progressively rest and come returning to the original place after inhaling greatly.
You need first of all 5 repeats of this asana initially and progressively build it up to 30 periods. You can take a 15 to 20 second break after each repeating.
7. Ushtrasana (Camel Pose)
The camel cause is a counter to the boat cause. You will need to touch your legs by stretching the returning in this cause and this will help in easily toning your abs muscle tissue. The tension that you experience in our bodies after doing the Naukasana will be eased with a good returning expand in this Ushtrasana.
Sit in the Vajrasana place and progressively increase your bodyweight from your feet in such a manner that your entire weight is supported by your feet.
Your heels should be at right angles to the floor.
After inhaling greatly one to two periods, you should fold the returning towards you. Take your arms behind your entire body system and try to support the legs of you, one hand after the other.
Now take top of your go also in reverse till you experience a expand in your tummy.
Hold in it for about 20 to 30 a few moments in the beginning and then try to support this position for a minute or even more. You should take in normally in this position.
Now exhale greatly and rest progressively and then come returning to the Vajrasana place.
8. Marjariasana (Cat Pose Or Cow Cat Pose)
This is yet another easy asana that will help you to melt the fat in the stomach area by forcing the ab muscle tissue to contract. It will not just help in decreasing your tummy size, but will also help to improve your spine’s flexibility.
From the Vajrasana place, you need to rise in such a way that bodies are parallel to your yoga mat and the weight of your entire body system rests to deal with and feet.
Make sure that your feet are beneath your hips and your arms under the shoulder in this cause. The feet have to be spaced out a wee bit so that the weight of bodies are evenly distributed on both your feet. Maintain a straight go cause.
After a strong inhalation, lift top of your go in such a way that your entire body system now takes a concave structure. For this, you need to push the returning down while lifting top of your go.
Make sure that you expand your waist as mush as possible. Hold your breathing and maintain this cause for about 30 a few moments.
Now exhale greatly you should to lower top of your go and this time the returning must arch upwards. You need to tighten up your buttocks and stomach firmly so that you experience contraction in the ab muscle tissue. Your head’s place now should be between your arms.
Take a strong breathing progressively and keep this cause for 20 to 30 a few moments initially and progressively work it up to A minute.
Now progressively exhale ad come returning to Vajrasana place and rest for 15 a few moments before repeating the next set.
You need to work on this cause for 10 periods initially and then progressively build it up to 30 periods in a day. Take a pause of 15 a few moments between each repeating.
9. Uttanpadasana (Raised Foot Posture)
This is another yoga position that will help in easily shedding off excess fat accumulated in your tummy area, thighs and hips.
Lie on the returning on the yoga mat with stretched out feet and heels in contact with each other.
Hands have to be placed on both sides of our bodies with arms resting on the floor.
Take a strong breathing progressively and then exhale out progressively. Now tilt the returning part progressively while moving top of your go in reverse so that it touches a floor. Maintain your arms are in its original place.
Now rest progressively in and raise your feet from a floor at a 45 degree angle from a floor. Hold this cause for about 30 a few moments. Breathe normally during this cause.
Now, after 30 a few moments, exhale greatly and increase your feet further up so that it is at right angles to a floor. Now keep this cause for 30 a few moments and take in normally.
Inhale greatly create your feet returning to the initial place that is resting it returning on a floor mat.
Repeat this position for 10 periods initially and as soon as you come to terms with this cause, you can extend it to 30 periods a day with a 15 second pause after each repeating.
10. Dhanurasana (Bow Pose)
This is a cause which enables in giving a good expand to the returning, thighs, stomach, arms as well as chest area muscle tissue. It will also help in improving your position.
Lie down on your chest area or in a prone place on the yoga mat. Maintain your feet are together and you are placed on the floor. Rest your practical both sides of our bodies with your arms experiencing the floor.
After a strong exhalation, increase your leg in reverse so that you’re your feet are in a job to touch your buttocks.
You need to also lift top of your go and move it in reverse.
Now take your hand in reverse and try to support your legs with your arms.
Your bodyweight ahs to be supported by your stomach. Take a strong breathing progressively in and try to increase your feet even higher.
Hold this position for about 15 to 20 a few moments. Work on it progressively so that you can extend to support on this position for about 90 a few moments.
You should be breathing normally while holding this cause. Exhale out and then rest your entire body system by bringing it to the original place.
Repeat this position for 10 periods a day during the initial stages and progressively build it up to 30 periods a day with a 15 second break between each repeating.
11. Bhujangasana (Cobra Posture)
This asana will help in giving your stomach a very good expand. It is an asana that will help in strengthening the returning muscle tissue if it is done on a regular basis.
Lie down with your chest area hitting the yoga mat and with your feet slightly spaced out and you in contact with a floor.
Keep arms in contact with a floor and ensure that your arms are on both sides of our bodies.
Now move your arms so that it is beneath your shoulders.
Now take in in and lift top of your go and your chest area from the mat and ensure that you are looking at the ceiling. Hold your buttocks firm and push your pubis towards the navel.
Hold on to this cause for about 20 to 30 a few moments and take in normally during the cause.
Now rest progressively and now increase your entire body system from the waist upward while bending in reverse as much as possible.
Now keep this cause for 30 to A minute while breathing normally.
Exhale air and then bring your entire body system returning to the prone place.
Repeat this position for 10 periods in the beginning and then try to work it up to 30 periods a day. You need to rest for 15 a few moments after each repeating.
12. Relaxation Pose Shavasana (Corpse Pose)
This is the final cause that you should do after completing your yoga workout routine. It is an ideal cause that will help to rest your entire body system after a strenuous workout.
Lie with the returning resting on the yoga mat.
Keep you completely stretched out and place your practical both sides of your entire body system with your arms experiencing the floor.
With closed eyes, take in in and exhale greatly while allowing your entire body system to rest completely.
You should lie down in it as long as possible until your breathing returns to normal and bodies are completely relaxed.
You should compliment these yogasanas with a healthy diet in order to achieve your goal of losing tummy fat effectively and quickly. It is also important for you to ensure that bodies are getting the adequate hours of rest and sleep for these yogasanas to be making a huge impact on your extra fat. There is no doubt that practicing the above yoga poses everyday for a minimum of 5 to 6 days a week will help you to see a visible difference in your waistline within a few weeks. So, start practicing these yoga postures from today and easily shed off the excess fat baggage that you are carrying around your stomach area.
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