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Say Goodbye to Your Belly Fat by Doing These 10 Effective Yoga Poses

Editor's Note: This article has been recently updated with latest information and research studies.

Belly fat is hard to get rid of. Nobody likes crunches – so what are some other effective ways to reduce* the pooch? Read on for some intuitive ideas behind your new workout routine.

We’re here to talk about Yoga – defined as a physical, mental, spiritual practice or discipline which originated in India. While Yoga is known as a stress reliever, it’s also one of the most effective workouts for fighting stubborn fat.

Studies show that yoga lowers levels of stress hormones and increases* insulin sensitivity – a signal to your body to burn food as fuel rather than store it as fat.

The following 10 poses are reported to reduce* belly fat and help you tone the rest of your body in the process.

Don’t forget to warm up – lots of folks know about the Child’s Pose –

a. Kneel on the floor
b. Touch your big toes together and sit on your heels
c. Separate your knees about as wide as your hips
d. Hold this pose while you compose your breath, for about ten to fifteen seconds

1. Reclining Big Toe Hold
Lie flat on your back bringing one leg, straightened, toward your head while holding your big toe
Hold for 10-15 seconds
Repeat with the other side

2. Some say to start instead with the Cobra Pose
From Reclining Big Toe Hold, roll over onto your stomach.
Lie flat with your arms at your sides, prepared to lift
Roll up onto your abdomen holding yourself up with your elbows bent and hands on the floor
Hold the pose for ten to fifteen seconds, breathing in and out with focus on your abdomen

3. Try the Rocking Boat – It firms the abs and back

From Cobra Pose, roll back over onto your back
Lie flat and stretch your body straight
Lift your torso, using your abdomen, toward your knees while lifting your legs (straightened) toward your torso.
You’ll be in the shape of a V with your arms extended
Hold for ten to fifteen seconds.
Focus your breathing on your core.

4. Bow Posture

From Rocking Boat – roll back over onto your abdomen
Bring your arms around your back and lift your ankles toward the back of your head
Grab your ankles with your hands outstretched behind you.
Reach your head toward the ceiling and hold for ten to fifteen seconds
Breath

5. Move into the Pontoon Posture
Similar to Rocking Boat Pose but you’ll keep your arms by your sides

6. Plank
Resembles a pushup
Start flat on your stomach with your arms ready to perform the pushup variation
Push up and hold for up to a minute (or more) … the longer you hold the pose, the more you’re working your core.
This is one of the easier poses to maneuver while still working your frame.

7. Another pose that works well with the Plank Pose is the Plank Pose Variation

Instead of just holding yourself up with two arms, try one arm, then one arm with one leg (opposing sides of course).
Try a side plank
Try a side plank while lifting one leg off the ground
There are several variations and again, this is one of the easier poses to perform which will in fact prove results.

8. The Crescent – Firms abs, hips, and thighs
Standing straight up – lunge forward with one foot while holding your arms above your head, straight.
Hold the pose for ten to fifteen seconds (breaths)
Repeat with the other leg.

9. Lord of the Dance Pose – This is slightly more difficult
The pose resembles a ballerina dancing
Bring one leg backward, behind you, but toward your head
Hold it with both arms (standing on one leg)
Hold the pose as long as you can, or ten to fifteen breaths

10. The trickiest yet – Scale Pose – also known as lifted Lotus Pose
With your legs crossed in a position on the floor, slowly push yourself up off the ground
Hold yourself up as long as you can using your abs to hold the pose
Breathe in and out for ten to fifteen seconds (breaths).

And there you have it ladies and gentlemen. These are only ten poses which are effective for belly fat. There are plenty more if you’ll apply yourself to the research. This is a pretty varied list from those poses that qualify to a beginner to those that reach out to the seasoned yogis.

I suggest applications from your phone or tablet to access the best poses that will suit you.

References

  • http://www.womenshealthmag.com/yoga/yoga-workout-for-your-abs
  • http://www.stylecraze.com/articles/yoga-asanas-to-reduce-belly-fat/
  • http://www.thehealthsite.com/fitness/10-yoga-poses-for-a-flat-tummy/
  • http://www.prevention.com/fitness/top-yoga-poses-weight-loss
  • http://www.healthyfoodteam.com/follow-these-5-yoga-poses-to-reduce-stubborn-belly-fat/
  • http://www.yogajournal.com/pose/bow-pose/