The best yoga exercises to reduce belly fat. Yoga for slimming the abdomen and sides

18.01.202027.05.2017

IN modern world The practice of soul and body - yoga - has become widespread and applied. Yoga for weight loss is especially popular, as it helps to achieve the desired shape without harming health, but strengthening it. In this article, we will take a closer look at yoga for weight loss in the abdomen.

Features of poses for the press and waist

Yoga for the abdomen has certain features and rules that must be followed in order to achieve the desired result. Pay attention to the following ones:

do classes in the morning on an empty stomach or two hours later, after eating;

before class, do a warm-up to prepare the body for stress;

start with the basics and do not overexert yourself, increase the load and time gradually;

repeat each exercise three to four times, no more;

create your own exercise regimen and strictly adhere to it;

try to keep proper nutrition and drink 1.5 liters of water daily;

Weight loss in the abdomen is slow and imperceptible, so be patient.

Poses for a flat stomach

Yoga exercises for weight loss of the abdomen and sides involve the adoption of certain postures - asanas, which must be performed strictly on inspiration. Thus, in the process of breathing, the diaphragm is used. When you inhale (through your nose), your belly expands, and when you exhale (through your mouth), it retracts.

Important, to rib cage remained motionless.

When the breathing technique is perfected, proceed to the exercises. Pay attention to their names and main functions:

yoga is very effective method to cope with this problem, any person who has dealt with it at least a little will confirm this. Of course, exercises alone cannot solve everything: yoga classes will help visually reduce the stomach, but 70% of success depends on proper nutrition.

1. Cobra Pose (Bhujangasana)

This pose not only helps to flatten the stomach, but also strengthens the abdominal muscles. The exercise as a whole strengthens upper part trunk, and the back becomes stronger and more flexible.

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Lie on your stomach, stretch your legs and lean on your palms (they should be located directly under your shoulders).
The chin and toes should touch the floor.
Inhaling slowly, raise the body on your hands. Arch your back back as far as you can.
Depending on how you feel, hold this position for 15-30 seconds.
Exhaling slowly, return to the starting position.
Repeat the exercise five times with short breaks of 15 seconds.

2. Bow pose (dhanurasana)

The pose strengthens the central part of the abdomen. To achieve good results, during the exercise, try to slowly swing back and forth. It improves digestion and trains the flexibility of the whole body.

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Lie on your stomach, bend your knees, lift your shins up, put your hands behind your back and grab your ankles from the outside.
Inhale, exhale as much as possible bend, lifting the pelvis and chest from the floor. The head should be taken as far back as possible.
Try to hold this pose for 15-30 seconds and watch your breath.
As you exhale, return to the starting position by stretching your arms and legs.
Repeat the exercise five times with 15 second breaks.

3. Boat pose (naukasana)

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A wonderful pose to remove fat from the waist. In addition, it has a beneficial effect on appetite and strengthens the muscles of the legs.

Lie on your back, stretch your legs, put your hands next to the body, palms up.
Inhale and slowly lift your legs, try to keep them straight and do not bend your knees.
Pull your toes and try to raise your legs as high as possible.
Extend your arms and try to reach your toes with them; keep your body at a 45 degree angle.
Breathe evenly, hold the position for 15 seconds.
Take a deep breath.
Repeat the exercise five times with breaks of 15 seconds.

4. Plank (kumbhakasana)

Kumbhakasana is one of the easiest poses in yoga, but at the same time very effective for burning fat. tones and strengthens the shoulders, arms, back and buttocks.

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Exercise is contraindicated for people with high blood pressure and those who have back or shoulder pain.

Get on your knees, put your hands in front of you.
Take your legs back and rise on your toes, as in push-ups; raise up on your hands.
Inhale deeply, stretch your neck and look straight ahead; the back should be straight, you will feel a slight tension in the abdomen.
From head to toe, your body should be like a straight line.
Hold this position for 15 to 30 seconds; if you feel strong in yourself, try to do it for as long as possible.
Repeat five times with short breaks.

5. Wind release pose (pawanamuktasana)

Besides the fact that this asana reduces back pain and strengthens the abdomen and hips, it has many more benefits. For example, the wind release pose improves bowel function, normalizes acid levels, and speeds up metabolism.

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Lie on your back, stretch your legs, stretch your arms parallel.
Stretch your legs, keep your heels together.
As you exhale, bend your knees and slowly lift them towards your chest.
To maintain the correct position, clasp your knees with your hands.
Breathe deeply and hold this pose for 1-1.5 minutes.
As you exhale, lower your legs and arms to the floor.
Repeat this exercise five times with breaks.

Is downloading a press boring? Do yoga, it's fun and effective. A complex of asanas will help restore a thin waist and a flat stomach.

Don't try to do it right away. complex exercises, for starters, it is enough to master simple asanas that do not overload the body.

Ten asanas for the abdominal muscles and thin waist

plank

Kind of like a push up. We put our hands on the floor shoulder-width apart, we strain the muscles of the back and abdomen as much as possible, breathing is even. From the plank position, we move on to the exercise "dog that lowered its muzzle down."

Downward muzzle dog or Adho Mudha Savasana

We put our feet on the width of the foot, hands on the width of the shoulders. We lower our heads down and stretch as far as we can to the feet, with the bones of the hands we touch the floor. Breathing should be even and calm.

Eagle Pose orGarudasana

We intertwine arms and legs, it turns out a kind of stand on one leg. The exercise is done alternately for one and for the other leg.

Twisted belly or Jathara Parivartanasana

This asana is for the press. We perform it lying on a gymnastic rug. We stretch our arms along the shoulders, press our palms tightly to the floor, exhale and transfer our legs to the right side, while inhaling we return to the previous position, then transfer our legs to the left.

Setu Bandha Sarvangasana

Great exercise for beautiful press. Starting position: lying on your back, legs bent in knee joints. Calmly, without jerking, we raise the pelvis and legs bent at the knees. We leave the asana on the exhale.

turtle walking

Asana effectively works on fat removal. For beginners, it is enough to sit with your legs outstretched and raise your hips, leaning on your hands. At the next stage, we do the exercise, lying on our back, shoulders, stomach and knees should create a straight line. Raise your head so that you can see your legs. We are in this position for ten respiratory cycles. The third stage: in this position, we try to take a few steps.

bamboo bear

Starting position: sitting on the floor with legs pulled up to the chin, from this position we smoothly lower ourselves onto our backs and swing up to twenty times.

Zasov or Parighasana

Asana is designed to develop flexibility. Starting position: kneeling, back straight. From this position, we take the leg to the side, it should be straight. Stretching the arms to the sides, we tilt the torso to the straight leg, in this position there are four respiratory cycles. We do the exercise on both sides.

Yoga is a very effective way to deal with this problem, as anyone who has done even a little yoga will attest to. Of course, exercises alone cannot solve everything: yoga classes will help visually reduce the stomach, but 70% of success depends on proper nutrition.