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


Stomach fat or belly fat is one of the most adamant areas of the body to treat. Many people who wish to have a sculpted and toned body face the belly fat issue as the main and a big problem. The broader your abdomen, higher is the level of eliminating fat. Others may find very easy to reduce fat from the other parts of the body but there is no known shortcut for cutting down the lower tummy fat.


Then there comes Yoga, which plays a vital role along with the proper diet and a healthy fitness regime. Let's know the best-known yoga asanas which will definitely help you in controlling your body health.


1. Tadasana (Mountain Pose)

Tadasana is the foremost warm-up pose for all the beginners. For this asana, you need to stand on your toes with stretched arms above your head. Then make sure your eyes are looking towards the ceiling. Keep this pose for 20 seconds and inhale and exhale during this period. This asana firms the abdomen.


2. Surya Namaskar (Sun Salutation)



Surya Namaskar is a assemblage of total 12 positions like Pranamasan (Prayer Pose), Hasta Uttanasana (Raised Arm Pose), Pada Hastasana (Hand To Foot Pose), Ashwa-Sanchalan Asana (Equestrian Pose), Parvatasana (Mountain Pose), Ashtanga Namaskar (Salute With Eight Parts), Bhujangasana (Cobra Pose), Parvatasana, Ashwa Sanchaln- Asana, Pada Hastasana, Hasta Uttanansana, Pranamasan. It is recommended to 12 rounds of this Suryanamaskar to get the effective results. To get maximum benefits, practice this asana in the morning facing towards the sun.


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



This asana helps in shrinking abdomen leading to burning of fat. To start with this pose, you need to stand in Tadasana pose, keeping spine cocked up. Inhale while lifting your hands skyward and exhale when you bend your hands touching the floor. Meanwhile, your head must touch your knees. In such a case, your body should be aligned to the floor. Keep this pose for a minute with the tummy tucked in.


4. Paschimottanasana (Seated Forward Bend)



This is the basic tummy toning pose which gives a regular stretch to your stomach. This pose is beneficial for all those people who suffer from digestive and constipation issues. For this, you have to stretch your legs in such a way that the toes should face towards the ceiling. Now bend your body from hips so that your hand touches the toes and head touches the knees. Initially, you may not be able to touch toes but gradually u will. Continue being in this position for about a minute in starting and later till 5 minutes. Inhale and exhale each time you bend and come to the original position.


5. Pavanamuktasana (Wind Relieving Pose)





This asana is very important one for assuaging the gastric and constipation problems. For this, you have to lie in the supine position with the face facing upwards. Inhale and then exhale as you bring the knees simultaneously towards chest and chin to knees. The thighs will apply pressure to your abdomen and hence will lessen its fat.


6. Naukasana (Boat Pose)




This is the most needed yoga posture that helps in charming belly with its regular practice. It includes boat-like movement that tones your abs. To practice it you need to lift your body in such a way that the toes face the ceiling and your arms get stretched in parallel to the legs. Repeat this posture after every 15 seconds.


7. Ushtrasana (Camel Pose)



This pose is opposite to Naukasana as in this posture you will experience the backward stretch that tones the muscles of the abdomen. For this, you have to sit in Vajrasana and arch your back in order to touch the ankles by your hands. Meanwhile, tilt your head also towards back till you sense a strain your belly. This will help in contracting belly fat.


8. Uttanpadasana (Raised Foot Pose)



It is the most powerful yoga posture that helps in alleviating the flab that gets compiled around belly and hips. Firstly you need to lie straight on the floor, then stretch and raise your legs to a 45-degree angle position. Exhale slowly and hold it for few seconds. Later raise your legs further making a 90-degree angle with the ground and hold on in that pose only for 30 seconds. Redo this asana for 10 times.


9. Dhanurasana (Bow Pose)



For this asana, you will have to sit in prone situation, bend your head backwards and lift your legs and knees upwards. Now stretch your hands backward and try holding your ankles with your hands. By this your body will get supported by abdomen and it will sense a stretch which will play a wonderful job in abdominal toning.


10. Bhujangasana (Cobra Pose)



For this asana, you will have to lie upside down with the chest facing downwards. Keep the palms underneath your shoulders and lift your shoulders keeping head off the floor. Then lift your body towards backward as much as possible. Hold this posture for 30 to 50 seconds and exhale while bringing body to the normal position.


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