Spot reduction is a myth, right? While you can’t target belly fat directly, these eight yoga poses work to strengthen your core muscles, boost your metabolism, and improve your overall body composition, leading to a reduction in belly fat over time. Get ready to feel stronger, more energised, and more confident in your body.
How Does Yoga Help in Reducing Belly Fat?
Yoga is a great way to manage weight, especially stubborn belly fat. Like high-intensity training, yoga strengthens muscles and improves digestion and metabolism. There are certain yoga poses that target belly fat, engage core muscles, and help tone the abdomen.
Additionally, yoga reduces stress, which significantly contributes to weight gain, particularly around the belly. Yoga practices such as deep breathing combined with mindfulness in yoga help people improve their oxygen circulation and digestion system, supporting their fat reduction efforts. Combining physical postures and breathwork with relaxation helps lose belly fat with yoga naturally.
If you want to learn more about yoga and how it can help you reduce belly fat and other body concerns, contact Eclipse Wellbeing Hub, a renowned yoga institute in Mumbai. Our experts will help you get started on your fitness journey.
Strengthen your core and tone your belly with expert-led yoga sessions.
Losing Belly Fat with Yoga: Best Yoga Poses
1. Surya Namaskar (Sun Salutation)
The 12-posture sequence of Sun Salutation functions as a total-body exercise routine that allows full-body movement. This flowing sequence helps improve blood circulation, boost metabolism and help burn calories effectively. Each movement in Surya Namaskar engages the core muscles, making it an excellent choice for yoga to reduce belly fat. Daily 5-10 Surya Namaskar rounds will boost your fitness levels and help you lose weight.
How To Do It:
- The first step should be the prayer position (Pranamasana).
- Proceed to form the upward salute (Hasta Uttanasana) and then the forward bend (Uttanasana).
- The next pose should be the lunge (Ashwa Sanchalanasana) followed by the plank pose (Kumbhakasana).
- Complete the round with a downward dog posture (Adho Mukha Svanasana) and return to the starting position.
2. Bhujangasana (Cobra Pose)
Bhujangasana, or the Cobra Pose, is a gentle backbend exercise that develops core abdominal strength and improves digestion. Stretching the front of the body stimulates your digestive organs, helps reduce bloating, and burns belly fat. This also tones your lower back and improves your posture.
How to Do It:
- Rest your face downward while positioning your hands directly under your shoulders.
- Lift your chest while inhaling and keeping your elbows slightly bent.
- Hold the pose for 15-30 seconds and breathe deeply.
If you are new to yoga and need assistance, our yoga institute in Mumbai offers beginner-friendly classes to help you get started.
3. Dhanurasana (Bow Pose)
Bow Pose is an effective yoga exercise that helps engage your core muscles while toning the abdominal region. This pose resembles a bow as you arch your body backwards while holding your ankles. This yoga pose not only reduces belly fat but also strengthens your back and improves flexibility.
How to Do It:
- Lie on your stomach, bending your knees to reach and hold your ankles.
- Inhale and lift your chest and thighs off the floor.
- Hold this position for 20 and 30 seconds while maintaining steady breaths.
4. Naukasana (Boat Pose)
The Boat Pose, Naukasana, effectively strengthens the core combined with belly fat reduction as it works the lower abdominal muscles. The position helps improve your balance while simultaneously strengthening your hip flexor muscles. Regular practice of Naukasana can help you achieve a toned stomach.
How to Do It:
- Sit on the floor by extending your legs straight.
- Form a V-shape with your body by slightly leaning backward while slowly lifting your legs off the floor.
- Stretch your arms parallel to the ground and hold the pose for 20-30 seconds.
5. Kumbhakasana (Plank Pose)
The Plank Pose (Kumbhakasana) is a full-body exercise that especially engages the abdominal muscles. This pose strengthens core muscles while boosting metabolism and building endurance, making it an excellent choice for yoga to lose belly fat. Performing the plank pose for 30 to 60 seconds daily results in noticeable body changes.
How to Do It:
- Begin in a push-up position, keeping your arms completely extended while your shoulders are aligned with your wrists.
- Engage your core and keep your body in a straight line from head to heels.
- Hold the pose for as long as you can while maintaining proper form.
6. Pavanamuktasana (Wind-Relieving Pose)
Pavanamukhtasana is a simple yet effective pose that reduces bloating and improves digestion. By compressing the abdomen, this pose helps release trapped gas and stimulates the digestive system.
How to Do It:
- To perform this exercise, lie on the floor and bring your knees against your chest.
- Tighten your knee area as you elevate your head beyond the floor surface.
- Maintain each posture for 20 to 30 seconds while breathing deeply.
7. Ustrasana (Camel Pose)
It is a deep backend pose that stretches the abdominal muscles and strengthens the lower back. This pose stimulates the digestive system and helps lose belly fat with yoga. Regular practice can improve your posture and tone the midsection.
How to Do It:
- Kneel on the floor with your knees hip-width apart.
- Place your hands on your heels and arch your back until your chest reaches toward the ceiling.
- Hold the pose for 20 to 30 seconds while breathing deeply.
8. Malasana (Garland Pose)
A deep squat exercise that engages the core and helps in better digestion. This stretches the lower back and hips, effectively making it a suitable yoga routine for reducing belly fat.
How to Do It:
- Start by placing your feet at a distance wider than your hips.
- Squat down from a standing position while keeping your heels on the ground.
- Bring your palms together in front of your chest and hold that pose for 20-30 seconds.
Bring mindfulness into your life with expert-guided breathing techniques.
Conclusion
Although spot reduction is not possible, yoga provides a balanced way of reducing belly fat by toning the core muscles, boosting metabolism, and enhancing digestion. You can attain a well-toned waistline and enhance overall fitness through practice, conscious breathing, and diet. In addition to physical advantages, yoga minimises stress, which is essential for weight control. By incorporating these poses into your practice, you will notice changes in your body and feel more energetic and self-assured.
Seeking expert advice? Eclipse Wellbeing Hub, one of the best yoga classes in Mumbai provides customised yoga sessions for all fitness levels. Join us today and begin your journey to a stronger, healthier body. Call us now to schedule your session!
Frequently Asked Questions
Yoga poses like Boat Pose, Plank, Warrior III, and Bow Pose help strengthen core muscles, improve metabolism, and support belly fat reduction when combined with a healthy diet and consistency.
Practising yoga at least 4 to 5 times a week with a mix of strength-building and flexibility-focused poses can help improve fitness, reduce belly fat, and enhance overall well-being.
Yes, beginners can practice yoga for belly fat reduction by starting with simple poses like Cat-Cow, Bridge, and Cobra, gradually progressing to more challenging postures with proper guidance.
Yoga can help in belly fat loss by improving metabolism, strengthening core muscles, and reducing stress-related weight gain, but it’s most effective when combined with a balanced diet and active lifestyle.
Practising yoga three times a week can support weight loss by improving flexibility, strength, and mindfulness, but incorporating more frequent sessions and a healthy diet is recommended for significant results.
