Yoga asanas to reduce belly fat is just a term, no one can lose fat easily. Yoga helps in strengthening the core and helps in the decrease of abdomen fat. It helps in the increase of metabolism, so one has to practice it daily to have better results.
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Effective Yoga Asanas To Reduce Belly Fat Naturally
Here are seven yoga poses that can be beneficial for targeting the abdominal area and strengthening you to the core:
Phalakasana (Forearm Plank)
It helps in engaging your core muscles. Phalakasana is an excellent exercise for toning your entire abdominal area. Which indirectly helps reduce belly fat. It also helps in the making of the biceps and triceps. Helps strengthen your neck. It helps to stabilize your shoulder joints.
How To Do It:
- Sit normally and extend your legs back.
- Align your elbows adjustment to your shoulders
- Keep your body in a straight line from head to heels.
- And hold it for 10 to 15 minutes to have better results.
Chaturanga Dandasana (Low Plank)
It helps in increasing your body’s flexibility. Balances your chakras. Helps reduce belly fat. It helps in strengthening the back and core muscles. It helps in overall body health. This is one of the best yoga asanas to reduce belly fat. It gives a better body balance.
How To Do It:
- Start with a plank position.
- Lower yourself into a Half-push pose.
- Make sure your upper arms are parallel to the ground.
- As you lower, your elbows should touch the side of your ribs. Making a 90-degree angle.
- Stay in this position for about 10 seconds
Paschimottanasana (Seated Forward Bend)
It helps stretch your shoulder and back muscles. It helps relieve hamstring pain. Helps calm your nervous system and improves mental health. It helps in toning the organ systems which as a result reduces your belly cellulose fat. It helps in the increase of appetite and it also enhances the blood flow in the pelvic area.
Also read – 10 Ways To Boost Your Immune System
How To Do It:
- Sit in normally as you sit by legs overlapping each other. Which we typically call the padmasana pose.
- Keep your spine erect.
- Stretch your legs towards the front. Inhale and stretch your arms forward.
- Try to touch your feet. Throughout the process take deep breaths.
- If you wish you can bend your elbows to touch the toes.
Adho Mukh Savasana (Downward-Facing Dog)
It helps strengthen your legs and abdomen. It helps calm your mind. Boosts your confidence. Strengthens your arms. Help reduce your cellulose which as a result helps reduce belly fat. It helps elevate back pain and helps in increasing the flow of blood in the brain.
How To Do It:
- Lie on your back with a dog face down.
- Then start lifting your legs up, keeping them straight.
- Stretch up to the core and hold in this position for about 5 minutes.
Ustrasana (Camel Pose)
Ustrasana helps strengthen your body. It helps strengthen your shoulders and legs. It reduces cervical tension. Helps to reduce backache pain. The stretch you gain on a full body helps to reduce belly fat. This is also considered one of the best yoga poses for constipation.
How To Do It:
- Sit on your knees.
- Take your hand back and hold the toes.
- Bend yourself forward.
- You should be balancing your body on your toes.
- Stretch as much as you can.
- Then come back to the original pose slowly and steadily.
Uttanasana (Standing Forward Bend Pose)
It helps lengthen the spine. Tighten the loose hamstrings. It creates pressure on the abdomen which helps to reduce belly fat. It is a useful pose for asthma. Relieves your headache. It helps build confidence by improving your posture. It helps open your heart chakra.
How To Do It:
- Stand straight. Keep your hand on your waist.
- Breathe out slowly and bend forward from the hips.
- Move your hand to touch the floor. Breathe normally.
- Try to lengthen and stretch the torso as much as you can.
Urdha Mukha Savasana (Upward-Facing Dog)
It stretches your lungs and shoulders. Helps in improving blood circulation. Helps in lowering menstruation cramps. It helps you get flexible. Strengthen your neck. And through the pressure created on the abdomen helps reduce belly fat. It helps in the chest expansion, which helps in better breathing.
How To Do It:
- Begin with lying down facing the floor.
- Make your arm bent and palms flat on the ground.
- Lift your torso. Engage your glutes and hamstrings by pressuring your palms.
- Raise your torso while taking the help of your hand.
- Keep your head and back straight and try to stretch as much as you can.
Conclusion
These were some of the effective yoga poses to reduce belly fat for females at home. Practice these poses regularly and maintain a healthy lifestyle to have long-term benefits. Yoga is not just about physical postures it’s about cultivating mindfulness. Consult the yoga instructor before starting a new exercise.