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Say Goodbye To Your Belly Fat By Doing These 6 Effective Yoga Poses

Say Goodbye To Your Belly Fat By Doing These 6 Effective Yoga Poses

Belly fat is literally the toughest kind of fat to lose. People try every diet craze that hits the market; they exhaust themselves with strenuous exercise and workouts. But still that persistent belly fat lingers. And most do not even consider Yoga as a means to reduce belly fat, because somehow Yoga is just for those “inner peace” relaxation folks.

You would probably be surprised to learn, then, that football training now includes many Yoga positions and poses, because they tone muscles and increase flexibility, reducing the risk of serious injuries. But you don’t want to play football – you want to get rid of that belly fat. So – here are 6 Yoga poses that will do just that.

1. Mill Churning Pose

This pose actually imitates a churning work activity in India, and the motion you will be performing will look a bit like you are churning, except that you are seated on your mat and only your upper body will be moving.

Explanation of Steps:

  1. Sit on your mat as shown in photo #1
  2. Be certain that you fingers are clasped.
  3. Rotate your arms in a circular motion, starting clockwise
  4. Breathe out as you move forward and to the right; breath in as you move backward and to the left
  5. Do not raise your legs or feet – all of the motion is only in your upper body.
  6. After 10 clockwise rotations, do another 10 in counter-clockwise motion.
  7. You will really feel the pull on your stomach as you do these rotations, and isn’t this better than those pesky sit-ups and rowing machines at the gym?
  8. Other Benefits: All Yoga positions and poses have multiple benefits to both muscles and joints, but to internal organs as well. The mild churning pose has toning benefits back and thigh muscles too. Internally, it assists feminine uterine muscles and menstrual regulation. For everyone, it enhances digestive health.

2. Bow Pose (aka Rocking Bow Pose)

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This pose may take a bit of practice if you have not developed good flexibility, so work first on just getting the pose, then work on holding it for longer and longer durations and, finally rocking with it.

As you can see, this pose is achieved as follows:

  1. Lie flat on your stomach
  2. Bend your knees, bring your feet up toward your buttocks (exhale during this movement)
  3. Grab your feet with your hands
  4. Inhale as you lift up your head and chest, pulling on your feet, so that your thighs come up off the mat.
  5. Hold this raised position for 20 seconds (you may have to work up to this)
  6. Instead of holding it, try rocking back and forth on your abdomen
  7. Exhale as you return to your original position, and rest.
  8. For maximum benefit, do this 8-10 times
  9. You will feel a strong pull on your stomach, and the rocking will serve to loosen fat cells as well.

Other Benefits

  • This pose strengthens and tones our thighs, groin, back and chest muscles
  • It works to improve intestinal problems and liver function
  • After your 8-10 bow poses, you will be amazed at how the stress has just disappeared.

3. Boat Pose

BoatPose

    This is one of the very best poses for winning the belly fat battle! This gif above shows the boat pose that will be held once you get there. Here is how you get there:

    1. Sit on the mat with your knees bent and your feet flat on the mat
    2. Place your hands palms down on the side of your hips
    3. Inhale, press on your palms and pull yourself back slowly, keeping your hips on the mat
    4. Lift your feet off the mat and straighten out your legs
    5. Extend your arms out in front of you on either side of your leg
    6. Try to bring your legs up as high as possible, putting your body in a “V” position
    7. Hold this position as long as possible, taking deep breaths as you do
    8. Exhale as you bend your knees and bring your feet back onto the mat.
    9. Hug your knees and lower your head to the top of your knees. Breathe deeply.

    Benefits

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    • This pose improves the function of several organs – thyroid, lungs, liver, pancreas
    • It also improves circulation and helps to lover blood sugar levels

    4.  Cobra Pose

    The Cobra pose is a part of a sequence of poses, known as the sun salutations. This series is usually begun at the beginning of a Yoga session, to open up the body. The Cobra position is that part of the sequence which works specifically on the abdomen and spine, as you can see from the position. During this pose you will really feel your stomach being stretched.

    Explanation of Steps

    1. The pose begins by lying flat on our stomach on the mat.
    2. Put your hands, palms down, under your shoulders
    3. Keep your legs stretched out and span out your toes if you are able, placing all of those toes on the mat.
    4. As you inhale, gradually push your chest and shoulders off the mat, keeping your elbows close to your body.
    5. Stretch up as high as you are able and hold the pose for 15-30 seconds
    6. Exhale and slowly return to the flat prone position
    7. Try to repeat this at least 5 times with a 10-15 second rest in between.
    8. As you get better, you will be able to stretch higher and higher and the higher you go the more you are pulling on those stomach muscles

    Benefits

    • In addition to working to reduce belly fat, this pose is great for the following:
    • It strengthens you back muscles and increases flexibility in your spine
    • It improves blood circulation, relieving fatigue and stress
    • It helps to improve breathing and digestion

    5. Wind Relieving Pose

    DigPose1

      As the name suggests, this pose has as one of it purposes, the reliving of gas that may be trapped in your intestine. However, because of the movements involved in this pose, it is also recognized as a great method of working those stomach muscles and breaking up and reducing that fat.

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      Explanation of Steps

      1. Lie flat on your back on you mat
      2. This one is easy. Exhale.
      3. Slowly bend your right knee up toward your chest beginning to inhale
      4. As your knee comes up grasp it with both hands and pull your head and chest up toward your knee. Hold it. Let your leg slowly return to the mat as you exhale
      5. Repeat the same procedure with your left knee.
      6. Then repeat the exercise with both knees together.
      7. You have finished one round. Try to doe 3-4 rounds at a time.

      Benefits

      In addition to strengthening and toning those stomach muscles and helping to relieve trapped gas, there are a few other things this pose does:

      • It helps to strengthen your hips and thighs
      • It reduces levels of acid in the stomach and provides relief for constipation
      • It can help relieve loser back pain.

      6. Standing Forward Bend

      1410212283-forward_bend

        You are probably thinking that this looks like it would really hurt. Actually, once you have achieved some flexibility, it a relatively easy pose. The other key to achieving this pose is to really relax as you are bending down and go slowly. You will be surprised how much more you can stretch when you do this.

        Explanation of Steps

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        1. You want to stand straight with your arms at your side.
        2. Raise your arms up straight above your head. Inhale deeply as you do this.
        3. When you inhale is complete, you are ready to exhale as you bend from the hip.
        4. Keep your back straight as you bend. Slowly bend down as far as you are able to go.
        5. If you are able, place your palms on the floor. If not, don’t worry. Eventually you will.
        6. If you can put your palms on the floor, try to turn your hands over and place your fingers under your toes.
        7. Until you reach the point of being able to get those hands all the way down, just grab the backs of your legs with your hands, hopefully as far down as the ankles.
        8. Now you are ready to tuck your head in as close to your legs as possible.
        9. Hold the pose as long as you can – maybe a minute at first – and breathe deeply.
        10. To return to your standing position, you want to remember one word – slowly. Try to think of “rolling” up rather than jerking quickly.
        11. The slow return to a standing position is what is going to pull on that stomach, and that’s what you want.
        12. Try to do 5-10 of these in a session, but give yourself a break between each one.

        Benefits

        This pose benefits that protruding belly in two ways. First, when you are in the full pose, your stomach is compressed, and that compression burns belly fat. As you come back up slowly, you are toning and pulling on those muscles. Here are the other good things that happen:

        • All of the muscles on the back of your body are stretched
        • Obviously, you have increased the blood supply to your brain
        • It really helps fatigue and insomnia

        A Word of Caution

        Do not engage in these poses if you have heart disease, high blood pressure, hip, back or joint pain, or if you have recently had abdominal, lung, brain or spine surgery. And many of them are not good for 2nd and 3rd trimester pregnancies. If you have any of these conditions, check with your doctor and show him/her the photos and videos in this post to see if you can safely adopt this program of exercise.

        Featured photo credit: raganmd via flickr.com

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        Last Updated on September 20, 2018

        How to Stay Calm and Cool When You Are Extremely Stressful

        How to Stay Calm and Cool When You Are Extremely Stressful

        Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

        If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

        1. Breathe

        The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

        • Take five deep breaths in and out (your belly should come forward with each inhale).
        • Imagine all that stress leaving your body with each exhale.
        • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

        Feel free to repeat the above steps every few hours at work or home if you need to.

        2. Loosen up

        After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

        Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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        3. Chew slowly

        Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

        Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

        Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

        4. Let go

        Cliche as it sounds, it’s very effective.

        The thing that seems like the end of the world right now?

        It’s not. Promise.

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        Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

        Letting go isn’t easy, so here’s a guide to help you:

        21 Things To Do When You Find It Hard To Let Go

        5. Enjoy the journey

        Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

        Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

        6. Look at the big picture

        The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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        Will this matter to me…

        • Next week?
        • Next month?
        • Next year?
        • In 10 years?

        Hint: No, it won’t.

        I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

        Stop agonizing over things you can’t control because you’re only hurting yourself.

        7. Stop demanding perfection of yourself

        You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

        Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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        8. Practice patience every day

        Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

        • The next time you go to the grocery store, get in the longest line.
        • Instead of going through the drive-thru at your bank, go inside.
        • Take a long walk through a secluded park or trail.

        Final thoughts

        Staying calm in stressful situations is possible, all you need is some daily practice.

        Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

        Featured photo credit: Brooke Cagle via unsplash.com

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