Yoga not only supports weight loss and body shape but also improves flexibility, overall strength, and a sense of comfort. In the following article, YourBeauty&Health will introduce you to 8 super effective yoga poses to reduce belly fat at home in just 30 minutes a day. Let’s explore
1. Standing forward, bend
The bent-over yoga pose is not only an effective yoga exercise to reduce fat but also helps promote better blood flow to the brain. It helps stretch the spine, firm the abdominal muscles, and support the digestive process.
Proceed as follows:
– Stand straight, arms relaxed, legs apart and parallel.
– Gently bend forward while exhaling, touching the floor with both hands.
– Balance your body by moving your hips and back. Try to press your chest against your legs, looking over your legs.
– Hold the position for 15–30 seconds, then place your hands on your hips and slowly stand up.
Standing forward, bend (Source: Internet)
2. Twisted chair pose
The “chair” position requires a lot of strength in the abdominal area, and you will feel your thighs and abs tightening as you hold this pose.
Proceed as follows:
First, we do the chair pose.
– Start in a standing position with both feet firmly planted on the floor. Separate your feet parallel to create a standard posture.
– Begin to lower your center of gravity, arms reaching back and forward to create a smooth, decisive movement.
– Bend your knees, lower your body so that your knees do not exceed your toes, and contract your abdomen throughout this position. Pay attention to keeping your arms, shoulders, and back straight.
– Imagine you are sitting in a chair. Hold this position for about 15–20 seconds, and you will see that your whole body is quite tense.
– Still maintain the “chair” position as the basic way, then keep the body balanced and lower the center of gravity. Put your hands together in front of your chest, then turn around and place your hands on your thighs, twist your body, and try to hold this position for 15–20 seconds. Be careful that your knees do not exceed your toes so that the movement deeply impacts the muscle groups in the body.
Twisted chair pose (Source: Internet)
3. Grasshopper Pose
This position helps people focus on neutralizing the amount of acid in the body and increasing the strength of the hip muscles. In addition, it also helps you lose fat, improve your figure, and regulate your metabolism effectively. In particular, the grasshopper pose also helps the back become more flexible.
Proceed as follows:
– Lie face down on the mat, arms parallel to the body.
– Inhale and slowly raise your legs toward the ceiling.
– Try to raise as high as you can, squeezing your thighs to make sure your legs are lifted, and your knees are straight. Lie face down on the mat, placing your hands parallel to your hips. At this time, the weight will be placed on the abdomen, helping you reduce belly fat significantly.
– Hold the position for 30–60 seconds. Then slowly lower your legs and relax.
Note: If you have headaches or neck or spine pain, you should not practice.
Grasshopper Pose (Source: Internet)
4. Candle pose
Candle pose is not only a popular yoga pose but also a useful tool in improving health and well-being, from reducing stress and improving blood circulation to increasing muscle strength and balance. by mind.
Proceed as follows:
– Start by lying on the exercise mat, back and arms parallel, palms facing down.
– As you lift your legs toward the ceiling, press your palms into the ground and then reach slightly overhead.
– Extend the supporting hand at the lower back, using the hand to support the back and hips. Focus on your breathing.
– Raise both legs slowly and vertically to the ceiling. You try to create an upright posture for your entire body.
– Maintain this position for 3 minutes.
– Gently release and roll your spine back to the original straight position.
Candle pose (Source: Internet)
5. Downward Dog Twist
This is a variation of the downward-facing dog pose with a stronger impact on the abdomen and sides of the waist. This exercise helps increase blood flow to the brain, expand lung capacity, and effectively reduce excess fat in the abdominal area.
Proceed as follows:
– Start in a crawling position with your knees and arms resting on the mat.
– Stretch your legs and push your hips as high as possible, adjust to a downward-facing dog position with your legs and arms straight, your body forming an upside-down V shape.
– Put your weight to one side with your left hand, reach your right hand back to grab your left ankle, twist your waist, and turn your upper body to the left.
– Hold the position for 30 seconds, then rotate similarly to the right.
Downward Dog Twist (Source: Internet)
6. Boat pose
It strengthens abdominal muscles, reduces pressure on the lumbar region, and helps balance the arms better.
Proceed as follows:
– Sit comfortably, legs straight.
– Slowly raise your legs about 30 degrees above the ground, lean back, put your hands parallel in front of you, and tighten your abdominal muscles.
– Head tilted back slightly, eyes looking down at feet.
– Hold the position for about 10–15 breaths.
Boat pose (Source: Internet)
7. Camel yoga pose
Camel Pose is a beautiful backbend that supports:
It enhances flexibility, effectively reduces back pain, helps improve the digestive system, strengthens muscles, and reduces belly fat.
Especially for women who often have stomach pain during red periods, this exercise also helps you avoid stomach pain.
Proceed as follows:
– Prepare in a sitting position on your knees and heels.
– Raise your body to your knees slowly, putting all your body weight on your knees.
– The heel creates a line perpendicular to the ground or rests against the tip of the toe.
– Bend your body backward while breathing deeply, touching your ankles with your hands.
– Stretch your body backward and tilt your head until your abdominal muscles stretch.
– Initially, you should hold the position for 20 to 30 seconds, then increase it to 60 seconds.
– Return to the preparation position, and repeat the movement about 10 times.
Camel yoga pose
8. Bow Yoga Pose
This pose helps strengthen abdominal muscles, helping to have a beautiful abdomen. Moving in the position helps massage, supports the reduction of belly fat, and improves the digestive system while also preventing constipation and stretching the body back.
Proceed as follows:
– Start in a prone position, arms relaxed at your sides.
– Slowly bend both knees. Bring your hands back, pull your ankles, and inhale at the same time, lifting your chest off the ground.
– Hold the ankles with both hands and pull the chest up, creating balance. The whole body bends and tenses like a bow.
– Hold like that for 15-20 seconds, exhale, gently release your arms, bring your legs and chest to the ground, release your ankles, and relax. Repeat 3-5 times.
Bow Yoga Pose
Consistency and harmony are the keys to the success of yoga exercises. Therefore, when practicing, you should focus on maintaining a correct posture as well as trying to maintain even breathing when performing the movements. If you cannot do all of the above exercises in each workout session, you can also divide them into later workouts.