Losing weight is often a challenge for many people. Fat accumulated around the abdominal area not only affects appearance but also health. Many methods can be tried to reduce belly fat, but one that is gaining popularity is yoga .
Yoga not only helps you lose weight, but also flattens your stomach through certain movements that focus on the core muscles.
In this article, we'll discuss yoga poses specifically designed to effectively reduce belly fat. Not only are these poses beneficial for losing belly fat, but they also improve posture, strengthen core muscles, and increase flexibility.
Why is Yoga Effective for Belly Fat?
Yoga is a combination of physical movement, breathing, and meditation. Certain yoga poses can help burn calories, strengthen muscles, and boost metabolism. Furthermore, deep breathing , an essential part of yoga, also helps manage stress, which is often a major cause of fat accumulation in the abdominal area.
When we're stressed, our bodies tend to produce more cortisol, a hormone that increases fat storage in the abdominal area. By reducing stress through yoga, we can lower cortisol levels and prevent unwanted fat accumulation.
Benefits of Yoga for the Stomach
Regular yoga practice has many benefits, particularly for slimming the stomach . Some of these include:
Tighten Core Muscles
Many yoga poses engage the core muscles, which include the abdominals, lower back, and pelvis. With proper practice, the core muscles will strengthen and help flatten the stomach .
Increase Flexibility
Yoga helps improve flexibility in muscles throughout the body, including the abdominals. Improved flexibility also improves posture, resulting in a flatter stomach.
Helps Digestion
Yoga also helps improve the digestive system . Good digestion can prevent problems like bloating and constipation, which can make the belly appear larger.
Reduce Stress
As mentioned earlier, stress is one of the main causes of belly fat accumulation. By managing stress through yoga, you can reduce this risk.
Also read: Warming Up Before Yoga: What Are the Benefits and How to Do the Movements?
Best Yoga Movements to Shrink Stomach
Here are some effective yoga movements to help slim the stomach and strengthen the core muscles.
1. Boat Pose (Navasana)
Boat Pose or Navasana is one of the best yoga movements to strengthen abdominal muscles. In this pose, you will sit with your legs and back in a floating position, so that your entire core muscles work to maintain balance.
How to Do Boat Pose:
- Sit with your knees bent and your feet flat on a yoga mat .
- Lift your feet off the floor, aligning them with your ankles, so that your body forms a "V" shape.
- Straighten your arms out in front of you with your palms facing down.
- Hold this position for 30 seconds to 1 minute, while keeping your breathing regular.
2. Plank Pose (Phalakasana)
The plank pose not only strengthens the core muscles but is also effective for burning fat throughout the body, including the stomach. This movement is similar to a push-up, but with emphasis on the abdominals.
How to Do Plank Pose:
- Start in a push-up position with your palms flat on the floor and your toes pressing into the floor.
- Make sure the body is in a straight line from head to heels.
- Hold this position for 30 seconds to 1 minute.
3. Cobra Pose (Bhujangasana)
Cobra Pose is not only good for stretching the abdominal muscles , but also helps strengthen the lower back. This movement is often used in yoga sequences to strengthen core muscles.
How to Do Cobra Pose:
- Lie on your stomach with your hands under your shoulders.
- Lift your chest off the floor while straightening your arms.
- Press your feet and hips into the floor for stability.
- Hold this position for 20-30 seconds.
4. Bow Pose (Dhanurasana)
Bow Pose is a full-body movement, focusing primarily on toning the abdomen and back. This pose is excellent for flattening the stomach because it engages so many muscles at once.
How to Do Bow Pose:
- Lie on your stomach and lift both legs towards your back.
- Raise your hands behind you to hold your ankles.
- Lift your chest and legs off the floor, while pulling your legs towards your head.
- Hold this position for 20-30 seconds.
When is the Best Time to Do Yoga to Lose Belly Fat?
For maximum results, it's best to do yoga in the morning. In the morning, the body is more ready to move, and metabolism is higher, resulting in more effective fat burning.
If morning is not an option, yoga can also be done in the evening, but make sure your body is not too tired.
Tips for Getting the Most Out of Yoga
1. Consistency is Key
Like any physical exercise, the key to success with yoga is consistency. Practice yoga at least 3-5 times a week for maximum results.
2. Combine with a Healthy Diet
Besides yoga, you should also pay attention to your diet. Eating foods rich in fiber, protein, and low in fat can help you lose weight faster.
3. Don't Forget to Rest
Although yoga can be practiced every day, make sure your body gets enough rest. Rest helps muscles recover and develop properly.
Yoga is an effective method for helping to reduce belly fat . Through specific movements that focus on core muscles, yoga not only helps burn belly fat but also improves posture and reduces stress. With consistency and a healthy lifestyle, the desired results can be achieved.
To complement your yoga practice, you can find all your yoga needs at SVRG . We offer a variety of yoga equipment, including yoga mats, yoga towels , and yoga wheels , to make your practice even more exciting and intense.
