Is It Possible?
The most common question that strikes everyone's mind is whether it is possible for yoga to lose belly fat? However, it is not rocket science. Losing weight or belly fat involves various prospects of exercise and diet, followed by proper discipline. Therefore, yes, it is possible to reduce belly fat by performing yoga.
Studies show that it is possible to reduce belly fat while decreasing the total body fat percentage. Cardio or aerobic exercise and yoga for a flat tummy prove to be effective for this.
A study even showed that postmenopausal women lose more fat from every area if they do aerobic exercise and yoga for approximately 300 minutes a week. It is more in comparison to those who exercise for 150 minutes a week.
A proper diet (rich in fibre, less in carbs and fats) and different yoga poses for belly fat help a lot in losing weight. One should even avoid too much exercise with low dietary intake. A proper balance between yoga and diet is necessary to lose belly fat.
Instead of running behind intense yoga to reduce belly fat in 1 week, one should improve their lifestyle and inculcate good food habits and exercise.
Yoga To Reduce Belly Fat In 1 Week
Here are some weight loss yoga to reduce belly fat in 1 week.
1. Chakrasana or Yoga Wheel Pose
Wheel pose is one of the effective yoga poses for belly fat. It helps stretch the abdominal muscles, unlocking the heart chakra. It stretches stomach muscles and works on the back and upper body, providing even tone to the abdominal region.
It improves digestion and helps open up the lungs, ensuring a better flow of oxygen in the body and reducing stress levels. However, pregnant women should avoid doing such yoga poses for belly fat. Avoid it if you have issues in the spinal cord.
How to do it:
- Lie down on the back while curving the knees and keeping them closer to the buttocks.
- Keep your hands on the earth wherein palms and shoulders should be straight.
- Slowly, raise your shoulder and head and then your hips from the earth.
- Keep balancing yourself on your feet and hands.
2. Wind Relieving Pose or Pavanamuktasana
Such yoga poses for weight loss belly help alleviate gastric problem and constipation and aid in digestion. While doing this yoga pose, the knees put pressure on the tummy. When holding the position for more than 1 minute, it triggers fat burning in the particular region.
Stretching and pressure exertion on the abdominal muscles ensures even toning and makes them stronger.
How to do it:
- Lie down on the ground, stretching out the feet and touching the heels together.
- While taking a deep breath, bend your knees.
- Now exhale and bring the bent knees closer to the chest so that thighs apply pressure on the abdomen region.
- Keep holding the knees while clasping the hands underneath the thighs.
- Inhale again and while exhaling, lift your head and bring the chin closer to the knees.
- Hold the position for a while and slowly come to the normal position. Repeat this at least 7-10 times for effective results.
3. Yoga Cobbler's Pose
Often referred to as the Baddha Konasana, it is one of the simplest yoga poses for belly fat. This pose improves flexibility while opening the hip and groin. It helps stimulate the abdominal muscles, which triggers the belly fat and improves digestion.
How to do it:
- One needs to sit straight, keeping the spine straight.
- Twist the knees and place the sole opposite to each other.
- Push the soles jointly and hold the position for a minimum of one minute.
- Placing a mattress underneath provides additional support.
However, women with groin injuries should avoid doing this asana.
4. Shalabhasana or Yoga Locust Pose
It is the spinal yoga asana that works effectively on one's abs. It makes the belly muscles firm, ensuring the natural burning of the fat cells. The posture puts pressure on the stomach that stretches the muscles.
It helps get rid of the stomach fat. However, pregnant women and those having serious ailments should avoid doing this yoga asana.
How to do it:
- Recline your face down wherein the palms should be opposite the ground.
- Inhale and lift one leg without twisting the knees.
- Lift your hands and torso in a way that gives stretch to the stomach muscles. Balance yourself on the belly.
5. Ustrasana Yoga or Camel Pose
The camel pose helps strengthen the ab muscles, which is essential for reducing belly fat. Moreover, it even strengthens the spine, making it more flexible with time.
How to do it:
- Kneel on the knees and bend the torso back towards the heel in an arched form.
- The arms should go back to support the upper body weight on the back of the foot.
- Continue inhaling and exhaling and hold the position for 30-40 seconds. Keep doing yoga poses for belly fat daily for better results.
Doing this yogasana might strain the neck muscles. Hence, avoid doing this if you have neck-related issues.
6. Shoulder Stand Pose
Sarvangasana or shoulder stand pose is essential for toning muscles of the buttocks, abdomen, and thighs. It even helps strengthen the spinal column and improves flexibility.
This yoga includes an intense twisting pose that helps improve digestion and clear the fat deposits around the belly. It enables building more muscles and burning extra fat in the body as this yoga engages the arms and legs' muscles.
How to do it:
- Lie down while resting your arms beside you. Use the upper body strength to balance the lower section.
- Initially, use your hands to support the back for better balancing. Start with lifting the limbs until they get perpendicular to your body.
- Use the elbows for supporting the body when you lift the hips in the air. Rest the entire weight on the upper body and shoulder.
Women who have high blood pressure, spinal injuries, menstruation, and diarrhoea should avoid doing this asana.
References
- K Ishikawa-Takata, I Tabata, December 2007; A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials - https://pubmed.ncbi.nlm.nih.gov/17637702/
- Christine M Friedenreich, Heather K Neilson, September 2015; Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial - https://pubmed.ncbi.nlm.nih.gov/26181634/
