6 Simple & Effective Yoga Poses For a Flat Belly

Yoga, when combined with other exercise and a healthy diet, can help to boost your body’s metabolism and strengthen your core to eliminate belly fat. Yoga consists of asana (Body stretching poses) and pranayama (Breathing exercises). Below are the 6 simple & effective yoga poses for a flat belly.

1. Kumbhakasana (Plank Pose)

Kumbhakasana also known as the plank asana is the most simple yet effective yoga pose for reducing belly fat. It strengthens and tones your arms, wrists, spine, quads and abdominal muscles.

• Begin by kneeling with your knees under your hips and hands under your shoulders. Stretch your hands slightly in front of your shoulders, with your fingertips facing forward and hands shoulder width apart.
• Slowly step your feet back, one at a time, extending your legs behind you so your feet are square, legs long and straights and heels pointed at the ceiling.
• On inhalation, look just ahead of your palms so that your neck is aligned with the spine.
• Hold your abdominal muscles in to keep posture, your body must form a straight line from heels to hand. Hold for 30 seconds to one minute and release the pose by exhaling and dropping the knees to the floor. Rest for one minute and repeat it four times.

2. Ardha Uttanasana (The Half Forward Bend pose)

Ardha Uttanasana, also known as the standing half forward bend pose, is highly effective in stretching the hamstrings, reducing belly fat and aligning the spine.

• Stand straight with your legs shoulder width apart.
• Bend forward by rotating your hip joints, Keep your knees straight and press your hands into your shins. Ensure that your back is not curved, maintain your back straight and lengthen the spine.
• Stay in this pose for 30 seconds.
• Breathe in as you release the stretch and then rotate the hip joints as you lift your torso back up.

3. Salamba Bhujangasana (Sphinx Pose)

This pose can strengthen the ab muscles to reduce belly fat. It will also help to strengthen the upper body by creating a strong and flexible spine.

• Lie on the stomach and bring the elbows underneath the shoulders, forearms parallel. Tops of the feet resting on the floor.
• Inhale, press your forearms down, and lift your head and chest off the floor.
• Hold this pose for ten breaths and then exhale as you slowly lower the chest and head back to the floor

4. Naukasana (Boat Pose)

This position is extremely beneficial in reducing belly fat because it requires a great effort of the abdominal muscles. It also helps strengthen the muscles of the back and legs.

• Lie on a flat surface facing upward with arms stretched beside the body and legs together.
• Inhale and lift your legs carefully, making sure that they stay straight (you must not bend your knees)
• Stretch the foot and toes and try to raise the legs as much as you can
• Raise your arms straight and looking to reach the toes: think of creating a degree angle with your body
• Breathe for fifteen seconds while holding this position.
• After disarming the position, rest for fifteen seconds
• Repeat this position five more times

5. Uttanpadasana (Raised Foot Pose)

This pose helps in getting rid of the fat from your lower abdominal region as well as hips and thighs.

• Lie flat on your back as shown in the above image and breathe normally.
• Place your hand on either side and palms should be facing down.
• Inhale slowly and lift the legs at 45 – 60 degree from the ground.
• Hold this posture for some time (15-20 sec) to feel pressure in lower abs. While exhaling (Breath out ) relaxes your posture by lowering legs i.e. (Starting position)
• Repeat this for 3-4 times daily.

6. Kapalbhati Pranayama (breathing exercise)

Practiced over time, Kapalbhati Pranayama also helps to reduce abdominal fat and tone abdominal muscles. In kapalbhati, exhaling with all your force with nose is important till your stomach goes deep inside. kapalbhati pranayama removes air and carbon dioxide from lungs completely and helps in losing belly fat fast.

• Kapalbhati has to be practiced on an empty stomach. To do Kapalbhati, Sit on the flat floor and fold your legs.
• Keep the spine straight and close the eyes. Keep the right palm on right knee and left palm on left knee.
• Now breathe slowly and exhale with all your force so your stomach goes deep inside, forcing out the air from the lungs. The inhalation should be passive and normal.
• Repeat this cycle for 15 times if you are beginner.