Those people who have excess abdominal fat, tend to be diagnosed with cardiovascular diseases, type 2 diabetes, minor types of cancer, and immunity to insulin. That makes the abdominal area a really risky place for fat storage.
In addition, it is fact that stomach fat is hazardous to human health but also it is extremely difficult to get rid of. There are various articles that you can find on the Internet, where is explored the issue of burning stomach fat. Still, people always seem to want more, due to the strenuous effort it takes to have a flatter stomach.
In most cases, people are going to the gym or doing some cardio in order to reduce their stomach fat. But what they are not aware of is that yoga can have the same effectiveness (up to 70% of fat loss), if paired with the proper diet.
Below are listed several yoga positions that can help you reduce and get rid of your stomach fat.
The Bow Position (Dhanurasana)
This position is excellent for strengthening your abdominal core, but for best results you should try rocking yourself while you stay in this position to really work your abs. This position is really useful for stretching your entire body and strengthening your back, but in the same time it is great at boosting your digestion and helping with constipation.
How to do the Bow position?
Lie down on your stomach, stretch your legs and put your arms at the sides of your body. Bend your knees, grab your ankles with your hands and stay like that. Breathe in and move your head up and slowly start to bend it, while you lift your legs as high as you can. Stay in this position for half a minute while you breathe slowly. Breathe out and slowly go back to your original position. Do this for five more times while taking short breaks between takes.
The Cobra Position (Bhujang asana)
The Cobra position is great for tightening your abs and in the same time improves your upper body posture by increasing the strength and flexibility of your spine.
How to do the Cobra position?
you should lie down on your back and stretch your legs. After that put your hand palms under your shoulders and touch the floor with your chin and toes. Breathe in deeply and slowly start raising yourself, chest first, bending yourself as much as you can. The idea is to look like a strike-ready cobra. Stay in this position as long as you can (up to 30 sec), breathe out and slowly restore yourself to the original position. Redo the position for five more times giving yourself some short breaks before each raise. A word of caution – if you suffer from any back injuries, hernias and ulcers, or if you are with child, avoid this position.
The Pontoon Position (Naukasana)
The Pontoon position is incredibly efficient at burning your stomach fat and also helps with strengthening your leg and back muscles.
How to do the Pontoon Position?
In order to do this position, you should lie down on your back, put your legs together, and put your arms by your side, palms facing the floor. Breathe in and start slowly lifting your legs without any bending. Extend your feet ant toes and try lifting your legs as high as possible. Hold this position and stretch out your arms, place your hands at the outer side of your thighs and make a 45 degree angle with your posture. Stay in this position while breathing normally for 10-15 seconds. Breathe out and go back to your original position. Do five takes, with short breaks in between.
The Wind Easing Position (Pavanamukthasana)
The Wind Easing Position has various benefits for your body: it is great at tightening your stomach, hips and ties, and helping with back pain. In addition it is great for boosting your metabolism, restoring your stomach’s pH levels and helping with constipation.
How to do the Wind Easing Position
Lie on the floor on your back, and extend your legs and arms, keeping your hands by the sides of your body. Put your feet together, breathe out and bend your knees. Pull your knees slowly up to your chest, while tightening your lower abdomen with your thighs. Put your hands below your thighs to hold your position. Breathe slowly and hold for up to 1.5 minutes. Breathe out and restore yourself to your original position. Do five takes, with short breaks in between.
For best effects practice these positions some time after you wake up, and if possible do them 3-5 times a day, two-three times a week, with break days in between.
The Plank Position (Kumbhakasana)
Last, but not least, this definitely is one of the most popular and easiest yoga positions. This pontoon position is great for burning your stomach fat, but it also tightens your arm, shoulder, back, thigh and buttock muscles.
How to do the Plank Position?
It is very easy to do this position. Just curl up your body by putting your knees under your hips and your palms on the floor, keeping your hands straight, under your shoulders. Start to move your feet backwards and stretch your legs behind your body, keeping your toes curled. Breathe in and look down at your hands, making sure your back is straight and your stomach is held in. Spread your fingers and keep yourself straight for up to half a minute, even longer if possible. Breathe out and restore yourself back on your knees. Do five takes, with short breaks in between.