Belly fat often appears, even in thin people, and very difficult to get rid of. Moreover, a protruding tummy immediately evident and he brings a lot of mental suffering. It also affects your overall health. Fat in the abdomen can lead to diabetes type II diabetes and heart problems, so it’s important to get rid of it.
Yoga is a very effective way to cope with this problem, it will confirm anyone who even slightly it worked. Of course, exercise alone just not to decide: yoga will help to visually reduce the stomach, but 70% of success depends on proper nutrition.
1. Cobra pose (Bhujangasana)
This pose not only helps to remove belly fat, but strengthens muscles of the abdomen. Exercise in General strengthens the upper torso, and the back becomes stronger and more flexible. (The pose is not recommended for patients with ulcer, hernia, back injury, pregnancy).
�� Lie on your stomach, stretch your legs and lean on the palm (they should be directly under shoulders).
�� Chin and toes should touch the floor.
�� Slowly breathing in, raise body on hands. Rotten back backward as far as you can.
�� Depending on health, hold this position 15 to 30 seconds.
�� Slowly exhaling, return to the starting position.
�� Repeat the exercise 5 times with small breaks of 15 seconds.
2. Bow pose (Dhanurasana)
The pose strengthens the Central part of the abdomen. In order to achieve good results, while performing the exercise try not to swing slowly back and forth. It improves digestion and trains the flexibility of the body.
�� Lie on your stomach, bend your knees, lift up the leg, put your hands behind your back and grab the ankle on the outer side.
�� Inhale, exhaling bend to the maximum, raising the pelvis and chest from the floor. Head to take back as far as possible.
�� Try to hold this position for 15 to 30 seconds and watch your breath.
�� On the exhale return to the starting position, stretching his arms and legs.
�� Repeat the exercise 5 times with 15-second breaks.
3. The position of the boat (Naukasana)
Wonderful pose, to remove fat from the waist. In addition, it has beneficial effects on appetite and strengthens the muscles of the legs.
�� Lie on your back, stretch your legs, place your hands flat next to the body palms up.
�� Inhale and slowly raise your legs, try to keep them straight and do not bend your knees.
�� Pull on the socks and try to lift your feet as high as possible.
�� Extend your arms and try to reach their toes; hold your body at an angle of 45 °.
�� Breathe normally, hold the position for 15 seconds.
�� Deep exhale.
�� Repeat the exercise 5 times with intervals of 15 seconds.
4. Strap (Kumbhakaran)
Kumbhakarna is one of the easiest poses in yoga, but at the same time very effective for fat loss. Plank tones and strengthens the shoulders, arms, back and buttocks. (Exercise is contraindicated in people with high blood pressure and those who have a sore back or shoulders).
�� Get on your knees, place your hands in front of him.
�� Pull the legs back and stand up on the toes, as in push-UPS; pripodnimaet on hand.
�� Take a deep breath, pull the neck and look straight ahead; your back must be straight, you will feel a slight tension in the abdominal area.
�� From head to toe your body should be straight lines.
�� Hold this position for 15 to 30 seconds; if you feel strong enough, try to do it as long as possible.
�� Repeat 5 times with small breaks.
5. Posture release wind (Pavanamuktasana)
Besides the fact that this asana relieves pain in the lower back and strengthens the abdominal region and hips, she also has a lot of advantages. For example, the pose of the release of the wind improves the intestine, normalizes acidity level, speeds up the metabolism.
�� Lie on your back, stretch your legs, stretch your arms parallel.
�� Pull the legs, hold the heels together.
�� On the exhale bend your knees and slowly lift them to your chest.
�� To hold the correct position, grasp the knees with the hands.
�� Breathe deeply and hold this position for 1 - 1.5 minutes.
�� On the exhale lower your legs and hands on the floor.
�� Repeat this exercise 5 times with breaks.
☝️ If you want to accelerate metabolism, it is recommended to perform this set of exercises in the morning. And to achieve quick results, repeat these stretches 3 days a week, 3-5 times a day.
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