One of the hardest areas to burn fat off your body is on your stomach. It can be very noticeable and make people feel very self-conscious about it and affect their quality of life. Abdominal fat has been linked to heart disease, type 2 diabetes, insulin resistance and even some forms of cancer. Getting rid of your belly fat is important because with it, you put your body at risk.
Yoga is an effective exercise that does not require any heavy equipment and has been used for years to strengthen and heal the body. Compiled here are 5 movements that you can use at home to help burn off stubborn belly fat and get your body healthy.
Cobra pose is a great move to strengthen abdominal muscles and reduce the belly bulge. It works to strengthen your back, abdomen, and entire upper body and improves mobility of the spine.
To perform this movement, lie on your stomach with your legs outstretched and place your palms under your shoulders. Make sure that your chin and toes are all touching the floor. Inhale deeply, and as you do, slowly raise your chest up bending backwards as much as possible. Hold this pose for 15-30 seconds depending on your ability, and repeat at least 5 times. Rest for 15 seconds after each round.
This movement is the best for increasing abdominal core strength. To reach the full potential of this movement, rock back and forth once you are arched. This massages and works the abdomen muscles activates digestion and even aids with constipation. Your body also gets a great stretch.
For this move, lie down on your belly in a prone position with legs together and arms at your side. Bend your knees and reach your arms to your ankles and hold on. Take a deep breath and lift your head and bend backwards and lift your legs as high as you can. Hold for 15-30 seconds and breathe normally. On exhalation, bring your body back to the prone position. Repeat for 5 rounds with 15 seconds rest after each round.
This movement can help you get a flatter tummy and is great for fighting stubborn fat. It also strengthens the muscles in your back and legs.
To begin, lie down on a mat on your back with your legs together and your arms at your sides facing down. Take a deep breath and start raising your legs without bending your knees, stretch your foot and toes outward. Now, raise both your arms, keeping them straight and reaching towards your toes. Attempt to bring your body close to a 45-degree angle. Breathe normally and hold for 15 seconds. Exhale as you release and repeat for 5 rounds with 15 seconds of rest after each round.
This move is the simplest yoga move for fighting belly fat. It strengthens abdominal muscles, as well as arm, back, glutes, and thighs.
For this move, begin on your hands and knees, with your hands under your shoulders and knees under your hips. Step your feet back one at a time, extending your legs behind you. Inhale and look just in front of your hands to keep your neck aligned with your spine. Hold your abdominal muscles in and make sure your body forms a straight line from head to heels. Hold for 15-30 seconds and release by dropping your knees on exhalation. Repeat for 5 rounds with 15 seconds of rest after each.
Wind Relieving Pose
This yoga pose works to massage the colon, regulate acid levels in the stomach, helps with constipation and improves metabolism, relieves lower back pain, firms and tones the muscles of abdomen, thighs, and hips.
To begin, lie down on your back with your arms at your side and legs stretch out, feet together. Exhale and bend your knees, slowly bringing them to your chest, with your thighs applying pressure to your abdomen. Hold your legs in place by clasping your hands underneath your thighs. Again on exhalation, slowly lift your head to your knees, touching them with your chin if you can. Hold for 60-90 seconds while breathing deeply. Exhale slowly to release and return to starting position. Repeat 5 times, with 15 seconds of rest in between.
For the best results, we suggest repeating this series of movements 3 -5 times a week, with a day of rest in between. Try them first thing in the morning to give your metabolism a boost and help your body burn fat naturally, all day long.