Yoga poses to reduce abdominal fat

Abdominal fat is something nearly everybody has to battle at some point in their life, myself included. No matter how you are elegantly dressed in free or form-fitting outfits, a big tummy can put you out like a sore thumb. Often times, this has left me completely frustrated. When you eat a balanced diet and work out regularly, getting a flat stomach can definitely take some time. However, you should not be discouraged because some easy yoga moves will work wonders on your midsection.
Yoga is a group of physical, mental, and spiritual practices or disciplines with its origins in ancient India. It has been an effective form of exercise for over 5,000 years. WebMD describes yoga as a full body workout that not only tones and tightens muscles, but relaxes and calms the mind. With many forms of yoga that range from simple to complex, yous can incorporate this exercise program into your daily routine.
I tried these and now, I must say I am really impressed and excited with my resulting physique, so let’s take a look at these 7 easy yoga poses that help to tackle that stubborn abdominal fat.
Boat Pose
This is one of the most sought after poses that helps you get rid of that excess abdominal fat with regular practice. While holding the pose for more than a minute, it helps to contract the abdominal muscles. When it is done in a boat-like movement, it helps to strengthen your abdominal muscles as well as your thighs, arms and shoulders. It also help the digestive organs for easy digestion.
To do this,
• Lie down flat on your back with your legs stretched out and toes facing the ceiling.
• Rest your palms on either side of the body, facing the ground.
• Inhale deeply while lifting your body (your head, chest and legs) off the ground.
• Stretch out your arms to form a parallel line with your legs with your fingers in the same line towards your toes.
• Hold this position for 30 – 60 seconds, exhaling and inhaling deeply. As you do this, you should feel a slight pressure on your abdominal muscles as they contract.
• Relax back to the starting position. Repeat this 5 times to begin with and then working up to 30 times gradually with a 15 – second interval rest.

Camel pose

This is normally done as a form of relief from the boat pose. The backward stretch you experience as you touch the ankles helps to tone the abdominal muscles and also, release the tension experienced by your belly muscles during the boat pose while you enjoy a good stretch. This pose helps to strengthen the back muscles, improve body posture and treat fatigue, menstrual discomfort and mild back pain.
To do this,
• Kneel down and rest your buttocks on your feet.
• Slowly lift your upper body to a kneeling position.
• Exhale deeply and gently arch your back while bringing your hands behind your back to hold your ankles.
• Tilt your head back and stretch backwards until you are looking at the ceiling. You would experience a stretch in your belly.
• Breathe normally and hold this position for 20 – 30 seconds to begin with and then working your way up to 60 seconds.
• Return back to the kneeling position and repeat this 5 – 30 times with 15 seconds interval rest after each repetition.
Raised foot pose
Also known as leg drops, it helps to get rid of fat in the lower abdominal region, the hips and thighs. This pose is one of the most efficient and effective ways to eliminate the fat that accumulates around the waist and hips especially during pregnancy. It helps to relieve back pain, constipation and stomach acidity. It also improves blood circulation and reproductive organ functions.
To do this,
• Lie down with your back flat on the floor or your mat with your legs stretched out and your heels together.
• Keep your hands on either side of your body, with your palms facing the floor
• Inhaling and exhaling slowly, tilt your back slightly and lift up your legs towards the ceiling at a 90-degree angle.
• Lower your legs towards the ground at a 45-degree angle but not so far that your lower back cannot be flat against the floor. Tighten your abdomen and hold this pose for 15 – 30 seconds till you can hold it for 60 seconds.
• Return to the start position (legs towards the ceiling) and repeat the exercise 10 times to begin with and work up to 30 times gradually with 15 seconds interval rest.
Cobra Pose
Cobra pose, also known as the upward facing dog pose, gives your abdomen a good stretch and aids the back muscles during regular practice, hence one of the most advised poses to alleviate post-partum back pain. It improves flexibility of the middle and upper back and strengthens your shoulders as well as reducing stress and fatigue.
To do this,
• Lie on the floor in a prone position (your front facing the floor), with your legs slightly parted and toes facing downwards.
• Place your palms facing the floor beneath your shoulders
• Inhaling deeply, slowly lift your head and chest off the floor with your gaze fixed on the ceiling and keep your glutes and abdominal muscles firm.
• Hold this position for 15 – 30 seconds while breathing evenly and return to starting position. Ensure not to over stretch and hurt your back in the process.
• Repeat this pose 10 times to begin with and work up to 30 times gradually with 15 seconds interval rest.
Bow Pose
This pose, also known as upper boat pose, does an amazing job of toning your abdomen and giving a good stretch to your abdomen, back, thighs, arms and chest. This pose also helps in improving your posture. It stretches and strengthens the back muscles while stimulating and massaging the neck and abdomen.
To do this,
• Lie facing down with the legs together with your hands and palms faced downwards on either side of the body.
• Exhaling deeply, bend your knees upwards with your head bent backwards and hands stretched back to hold the ankles.
• Support your body weight with your abdomen and lift your knees higher while breathing deeply.
• Hold this position for 15 – 30 seconds before returning to the starting position, working up gradually for 60 – 90 seconds.
• Exhale and slowly relax while stretching out your body.
• Repeat this pose 10 times to begin with and work up to 30 times gradually with 15 seconds interval rest.
Wind relieving Pose
This helps in alleviating various gastric problems including indigestion and constipation. Since the knees exert pressure on the abdomen, holding this position for more than a minute helps in triggering the burning of fat in that region. It helps in digestion and the release of gas and also, tones the muscles in the legs and thighs.
To do this,
• Lie down with your back flat on the floor, face upwards, arms beside your body and feet stretched out.
• Bend your knees.
• Take in a deep breath and as you exhale, slowly bring your bent knees towards your chest with your thighs applying pressure on your abdomen. Hold your knees in place by clasping your arms around them.
• Lift your head so that your knees touch your chin and hold this position for 60 – 90 seconds while breathing deeply and evenly. Return to starting position.
• Repeat this pose 7 – 10 times with 15 seconds interval rest between repetitions.
Bridge Pose
The bridge pose has various benefits including relief of stiff muscles, strengthening the hips and spine and stretching the abdominal muscles to promote efficient exercise. It has even been proven to help with high blood pressure, improved digestion and reduced symptoms of menopause. This pose strengthens the whole abdomen, lower back and the glutes.
To do this,
• Start by lying on your back and exhale as you push off the floor with your feet.
• Raise your body so that your glutes and back are off the floor but your neck remains down.
• Push your hands down on the ground for additional support and hold this position for as long as you can.

A word of caution: Pregnant women or individuals with cardiovascular diseases should refrain from or consult a doctor before undergoing any of the poses stated above.

I hope this information has been of great help to you as it was to me. Please share your experiences in the comments section below as well as other yoga poses you know that would be of great help towards healthy living. 
Thanks!
0 0 vote
Article Rating
Subscribe
Notify of
guest
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x