Yoga has something to offer everyone, whether you’re looking for a closer spiritual connection, a peaceful escape, or a toned physique. And you’re missing out if you haven’t tried yoga for losing weight. Adopting a regular yoga practice can help you significantly lower your body mass index (BMI), according to a meta-review article published in Obesity Science & Practice in 2022.
A little-known fact about yoga’s many health advantages is that some positions are extremely effective at toning and strengthening the abdomen. Here are the top five yoga poses to reduce belly fat if you’re interested in learning more.
You don’t need to contort into every imagined pose or have gymnast-level flexibility to gain the advantages for your tummy. All you need are a few simple moves to complete the task. It’s crucial to remember that doing yoga by itself won’t reduce belly fat.
1. Plank Pose
A traditional ab workout is the plank. The plank stance strengthens your shoulders, arms, and legs in addition to your tummy. Consider it a full-body toner with the added effect of reducing tummy size. Perform three rounds of 30 to 45-second plank pose holds.
2. Bridge Pose
The bridge position is a stealth belly fat burner that is primarily known for its spine and hip-stretching advantages. Your core is actively engaged as you push your hips up toward the ceiling, giving your abs the workout they deserve.
When lifting your hips, keep your lower back as straight as possible and move your navel toward your spine to activate your abs. At the top of your bridge, squeeze your glutes. Along with your abs, your lower body is also worked in this stance. 3 sets of 10–12 bridges are appropriate. Alternately, maintain your bridge position for 30 seconds, then do it three more times.
3. Boat Pose
You must maintain balance on your bottom while forming a “V” shape with your body in the boat stance. This exercise tones your midsection and lays the groundwork for a flatter belly by engaging your abdominal muscles to maintain stability.
Repeat the boat stance three times while holding it for 30 seconds each time. Start in boat pose, sink to a hollow body position, and then raise back up into boat pose for a more difficult ab workout. For this advanced variation, perform three sets of 10 repetitions.
4. Chair Pose
To speed up the melting of belly fat, you must sink into a mental chair while maintaining a tight, active core.
Repeat three times while maintaining the chair stance for 30 to 45 seconds each. Alternately, you can do three sets of five chair postures, each one lasting 15 seconds.
5. Side Plank Pose
More so than your balance, the side plank is tough. It emphasizes your obliques (side abs), which helps to define your waist.
One side at a time while practicing one arm at a time, the side plank position strengthens. To work your obliques even more, make sure to lift your lower hip off the ground. Planks should last for three sets of 20 to 30 seconds on each side.
