Sunday, June 16, 2024

Top 10 Yoga Asanas To Reduce Abdomen Fat And Have A Toned Belly

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Getting rid of belly fat or stomach fat is one of the most difficult tasks in getting fit. Anyone who is trying to diet to have a more toned body will tell you that reducing stomach fat is the main obstacle the you have to overcome. While reducing fat from other areas is easier, there is no shortcut to remove fat from the abdominal area.

However, yoga is there, which is excellent at making the body fit, especially if you combine it with a proper diet and exercise. You can go to a yoga studio that has a Yoga Studio Accreditation Program to attend yoga sessions. But for now let’s take a look at these top 10 yoga asanas which can help you immensely in achieving a toned abdomen and get rid of that excess fat.

1. Tadasana (Mountain Pose)

This asana is considered to be a warm up for beginners. You have to stand on your toes and keep your arms stretched above your head. Keep your eyes focussed towards the ceiling. Stay in this position for at least 20 seconds, and then slowly inhale and exhale during this time. This can help a lot in toning the abdomen.

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2. Surya Namaskar (Sun Salutation)

Surya Namaskar consists of 12 positions – Pranamasan (Prayer Pose), Hasta Uttanasana (Raised Arm Pose), PadaHastasana (Hand To Foot Pose), Ashwa-Sanchalan Asana (Equestrian Pose), Parvatasana (Mountain Pose), AshtangaNamaskar (Salute With Eight Parts), Bhujangasana (Cobra Pose), Parvatasana, AshwaSanchaln- Asana, PadaHastasana, Hasta Uttanansana, Pranamasan.
You should do 12 rounds of this asana in the morning while facing the Sun for best results.

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3. PadaHasthasana (Standing Forward Bend, Or Hand To Foot Pose)

This asana is great at reducing fat since it shrinks the abdomen. You have to start with the Tadasana pose, while keeping the spine cocked up. When you lift your hands you need to inhale, while you should exhale as you bend towards the floor with your hands touching your feet. Make sure that your head is being touched by your knees. Try to maintain this position for a minute before resting.

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4. Paschimottanasana (Seated Forward Bend)

This asana is considered to be a basic toning asana. It can provide great benefits to people who often have constipation and other problems related to indigestion. You have to stretch your legs and then bend your body from the hips and try to touch the toes with your fingers while your head should touch the knees. It will be difficult to do this initially but try to stretch as much as you can. Initially, you can stay in this position only for a minute, but gradually increase that time period to 5 minutes. Inhale and exhale slowly while you stay in this position.

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5. Pavanamuktasana (Wind Relieving Pose)

This can help a lot in getting rid of constipation and gastric issues. Keep your face upwards while you lie down in the supine position. Gradually bring the knees towards the chest and the chin towards the knees and inhale and exhale normally. You will feel pressure in your abdomen which will help in reducing fat.

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6. Naukasana (Boat Pose)

You will see massive improvements if you practice this asana daily. As the name suggest, you have to get into a boat like pose which helps tone the abdomen. Try to lift your body such that the toes are facing the ceiling, and keep the arms parallel to the legs. Repeat this every 15 seconds.

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7. Ushtrasana (Camel Pose)

You can think of this as complementary to the Naukasana, where you will have a backward stretch to tone the other muscles of the abdomen. Start by sitting in Vajrasana and then slowly bend your back so that you can touch your ankles with your hands. You will feel a stretch in the belly, which will help in getting rid of that fat.

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8. Uttanpadasana (Raised Foot Pose)

This is considered to be one of the most effective postures in toning the belly and getting a perfectly smooth belly and fat free hips. Lie on the floor, then raise the legs to a 45 degree position. Keep this pose for a few seconds and slowly exhale. Now raise your legs further to form a 90 degree angle. Keep this for 30 seconds before returning back to the initial position. Repeat this 10 times.
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9. Dhanurasana (Bow Pose)

Sit in a prone position and slowly bend your head towards the back and simultaneouslylife the legs up. You have to stretch your hands and try to touch your ankles. Your abdomen will be the main supporter in this position which will put more stress on the belly reducing fat and toning it.
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10. Bhujangasana (Cobra Pose)

Lie upside down keeping your chest downwards. Your palms should be placed under the shoulders, and gradually lift your shoulders off the floor. Try to slowly move your body back as much as you can. Then stay in that position for 30 to 60 seconds, and finally move your body back to the initial position as you exhale slowly.
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