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Reduce belly fat for a fit stomach with yoga.
Yoga is a form of exercise that uses your own body weight to tone and strengthen your muscles, tendons and ligaments. Practicing yoga also burns calories to reduce overall body fat, which includes belly fat. To strengthen your abdominal muscles, perform yoga poses that target your core muscles. As with any exercise, you need to perform yoga three or more times per week to see results. Always talk to your doctor before performing new exercises.
The Tree pose works your core muscles, including your abdominal muscles, for flatter abs. This balancing pose also helps strengthen your spine, ankles, calves and thighs. To perform Tree pose, begin in a standing position. Rest the sole of your left foot on your inner right thigh with your toes pointing downward. Focus your eyes on a focal point 4 or 5 feet in front of you to maintain your balance. Elongate your spine and activate your core muscles. Place your hands in the prayer position in front of your chest. Hold the pose for 10 deep breaths. Gently come out of the pose and repeat on the opposite leg.
Boat pose is an effective muscle-strengthening and toning posture for your abdominal muscles. Keeping your legs raised while holding your belly in and up is a challenging core exercise. To perform the pose, sit on your yoga mat with both legs extended in front of you. Place your hands palms down on the mat behind your hips for support with your fingers pointing towards your feet. Lift both legs off the ground to a 45-degree angle until your body forms a "V" shape. Raise your arms alongside your body so they are parallel to the floor. Activate your core muscle and keep your spine straight. Hold this pose for up to 60 seconds. Release the pose by slowly lowering the legs.
Warrior III Pose
In addition to toning your abdomen to reduce belly fat, Warrior III pose is also beneficial for improving posture and balance. This asana stimulates your abdominal muscles by keeping your core engaged while you maintain your balance. To perform Warrior III, begin in a standing position. Bend forward and step your left foot to the back of your yoga mat. Bend your right knee into a 90-degree angle. Bring your hands to your right knee for support. Shift your weight to your right leg. Raise your left leg off the ground until it is parallel to the floor with your toes facing downward. Straighten your right leg but keep your knee slightly bent. Extend your arms straight out in front of you. Your body should form a straight line from your fingertips to your left heel. Stay in this position for 30 seconds and with practice, build up to a minute. Slowly come out of the position. Repeat on the opposite leg.
The Plank pose strengthens your core muscles, including your abdominal, chest and lower back muscles. Arm muscles are also strengthened as you hold yourself in a hovering position. To perform this pose, start out on your hands and knees with your hands directly under your shoulders. Spread your fingers and gaze down between your hands. Tighten your abdominal muscles as you step to the back of your mat with your toes tucked under and heel up. Straighten your arms without locking your elbows. Your body should be in a straight line. Tighten your buttocks, firm your shoulders and keep your head in line with your spine. Hold this pose for 30 seconds, but as your strength increases, try to hold the Plank pose for several minutes. Come back down onto your knees to come out of this pose.