Belly fat is the most stubborn fat in your body and most people struggle hard to burn it off. Getting rid of belly fat is important because it hampers your confidence level as well as health.
It not only looks unattractive, it also puts you at a higher risk of high blood pressure, diabetes and fatty liver disease.
You can get rid of this stubborn fat through a healthy diet and good exercise regimen. In addition, you can practice some yoga poses that target your abdominal area and help you lose fat quickly.
Note: Avoid practicing these yoga poses if you have high blood pressure, heart problems, back pain, hip pain, arthritis, joint pain, slipped disc, or a hernia.
They are also not suitable for women during pregnancy and menstruation. People who recently underwent any surgeries involving the abdomen, spine, brain or lungs also should not do these yoga poses.
Here are some of the yoga poses that help beat belly fat fast.
1. Mill Churning Pose (Chakki Chalanasana)
This effective yoga pose mimics the motion used when operating a traditional manual grinder, common in the villages of India. It helps reduce stubborn belly fat as well as post-pregnancy fat.
Apart from reducing abdominal fat, this pose tones the back, abs, arm and thigh muscles as well as the uterine muscles in women to help regulate menstrual cycles. It also strengthens your thighs and chest and improves your digestion.
- Sit with your legs stretched out in front of you, spread apart as far as possible.
- Stretch your arms out in front of your chest and interlock your fingers.
- Rotate your hands in a clockwise direction forming big circles. Do not bend your knees or lift your legs.
- Breathe out as you move forward and to the right, and breathe in as you move backward and to the left.
- Make 10 rounds in one direction, then repeat in the opposite direction.
- End by sitting comfortably and relaxing until your breathing becomes normal.
2. Bow Pose (Dhanurasana)
The Bow Pose can help you lose belly fat and excess weight overall. It strengthens the muscles of your abdomen, ankles, thighs, groin, chest and back.
It also improves digestion, treats gastrointestinal problems, promotes blood circulation and improves the functioning of the liver, pancreas, small intestine and large intestine. It also acts as a great stress reliever.
- Lie down on your stomach, place your chin on the floor and keep your legs stretched out.
- While inhaling, raise your legs, bend your knees toward your buttocks and hold your ankles with your hands.
- Slowly rise up, lift your chest off the floor and look straight ahead.
- Stay in this position for 20 seconds while holding your breath. The weight of your body should be on your abdomen.
- Exhale slowly and return to the starting position.
- Repeat 8 to 10 times.
- Finally, relax and continue to take long deep breaths for a minute.
3. Boat Pose (Naukasana)
This power-packed pose is a complete workout for your body. It helps fight stubborn abdominal fat; tones your abs, legs and arms; and strengthens the back, thigh and abdominal muscles.
It also regulates the functioning of the pancreas, thyroid, kidney, liver and lungs, while improving blood circulation and regulating blood sugar level.
- Sit with your knees bent, feet on the floor, hands beside your hips and fingers pointing toward your feet.
- Inhale deeply, press on your palms, lengthen your spine and slowly pull yourself back staying on your hips.
- Taking deep breaths, lift your feet off the floor, bringing your shins level with the floor.
- Extend your arms to the front parallel to the floor and hold this position for some time.
- Straighten your legs, so that your body makes a ‘V’ shape and hold this position for 2 to 5 breaths.
- Exhale, bend your knees and hug them tight.
- Inhale, elongate your spine and touch your forehead to your knees.
- Take a few deep breaths.
- Inhale and raise your head, then exhale and cross your legs.
- Repeat these steps 3 to 5 times.
4. Cobra Pose (Bhujangasana)
The Cobra Pose, a part of the sequence of yoga postures in Surya Namaskar or Sun Salutation, is another great pose to strengthen the abdominal muscles and reduce belly fat.
It also strengthens the back and entire upper body and adds flexibility to your spine. It even relieves stress and fatigue and improves blood circulation throughout the body.
- Lie down on your stomach with your legs stretched out.
- Place your palms under your shoulders with your fingertips pointing forward.
- Keep your elbows close to your torso, chin on the floor and all your toes touching the floor.
- Inhale and slowly raise your chest up, bending backwards as much as possible without using your arm strength.
- Hold this position for 15 to 30 seconds depending on your comfort level.
- Exhale, and slowly lay flat, relax and take a few deep breaths.
- Repeat this at least 5 times, relaxing for 15 seconds after each round.
- End with the Child’s Pose and relax for some time before standing up. To learn Child’s Pose, check this article.
5. Wind Relieving Pose (Pavanamukthasana)
This yoga pose helps tone as well as strengthen the muscles of your abdomen, thighs and hips. As the name suggests, this pose helps the body pass gas blocked in your intestine.
It also regulates acid levels in the stomach, treats constipation, improves metabolism and eases lower back pain.
- Lie on your back with your feet together, arms beside your body and relax.
- As you exhale, bend the right knee and bring it toward your chest.
- Pull your thigh toward your abdomen with clasped hands. Make sure to keep your left leg straight.
- Inhale, raise your head and shoulders off the ground and try to touch your right knee with your nose.
- Hold this position for a few seconds, taking deep breaths.
- Exhale, slowly lower your body and return to the first position.
- Repeat this pose with your left leg and then with both legs.
- Do 3 or 4 rounds of this pose at a time.
6. Standing Forward Bend (Padahastasana)
Complete compression of the abdomen occurs during this yoga pose, which leads to burning of stubborn belly fat. It also stretches all the muscles of the backside of the body from the head to the heels.
It is also effective at relieving digestive problems like constipation and increasing blood supply to the brain. In addition, it helps calm your mind and body and fights stress, anxiety, fatigue, mild depression and insomnia.
- Stand up straight with your legs close together, heels touching each other.
- Keep your hands on either side of your body.
- Inhale deeply and slowly lift your hands straight up over your head.
- Exhale and bend forward from the hips, keeping your legs straight.
- Place your hands on the ground with your fingertips in line with your toes or wrap your fingers under your feet. If you cannot reach the floor, wrap your hands around the back of your legs.
- Bring your head as close to your knees as possible, keeping your neck relaxed.
- Hold this position for up to 1 minute, taking deep breaths.
- To come out of the posture, inhale and slowly roll your body up, bringing the head up last.
- Repeat 5 to 10 times, with an interval of 10 seconds between 2 repetitions.