Best 15 Yoga Asanas To Reduce Belly Fat And Strengthen Core
Yoga is a combination of several healthy practices, whether it is physical or mental. Besides, yoga to reduce belly fat and strengthen the core is beneficial to accomplish both.
Regular yoga practice helps us attain balance among Vata, Pitta, and Kapha, responsible for different health conditions.
Performing yoga to reduce belly fat includes asanas that engage core muscles and improve stimulations to maintain health status. Bloating, indigestion and belly fat are results of improper contractions of abdominal muscles and the functionality of abdominal organs.
Thus, yoga asanas help cure the root cause of the problems by enhancing the core muscles and abdomen organs.
Here are some best 15 yoga asanas to reduce belly fat and strengthen your core muscles as well.
1) Surya Namaskar
This group of postures resembles gratitude towards our life-giving star – the sun. Surya Namaskar consists of 12 poses that include stretches and contractions of the overall body. Its regular practice ensures the circulation of blood through each body part that results in smooth muscle functionality. Sun salutation has multiple benefits than just reducing belly fat. Better blood circulation, strengthening core muscles, improved joint mobility are some of the best fitness perks to consider. Besides, it is one of the core engaging exercises that benefit your digestion too.
How to perform Surya Namaskar:
- Stand straight facing the sun (during sunrise or sunset) or just in the east. Join your hands as doing a namaskar.
- While taking a deep breath, raise the namaskar towards the west. The posture is also called Ardh-chakrasana. Come back to the initial position.
- Again with a deep breath, extend your hands to the direction of your length. Then, bend down, touching your feet, breathe out. Do not bend your knees. It is okay not being able to reach your feet in the beginning.
- Put your left leg forward and your right leg extended behind, your hands on either side of the left leg. Breath in and raise your head towards the sky. It is Ashwa sanchalasana.
- The next posture is Adho-Mukh Savasana. Continue the deep inhale and exhale process while performing the asana.
- Get in a standard plank position with your elbow stick to either side of your chest. Now, take a deep breath, move your upper body from close to the ground to towards the sky. The final position of the step would be Bhujangasana.
- Again repeat the postures in reverse for the other side (right) of the body. And return to the standing Pranamasana.
The only posture you can perform after having a meal is Vajrasana. Being in this position keeps your spine straight and your nervous system active. Thus, vajrasana improves digestion and other body functions. It also strengthens your leg muscles.
The Sanskrit word Kumbhak means to hold your breath. Since you can perform the asana only by holding your breath, hence the name. Plus, this plank posture is a beneficial abdominal asana. Its regular practice tightens the core muscles and makes them strong. Thus, this yoga pose actively reduces belly fat and tone your abdominal muscles. Additionally, Kumbhakasana also improves your shoulder, trunk, and leg muscle capacities.
This is a challenging core pose. Besides, it is also considered beneficial for lower back pain. Dhanurasana means a bow-like posture that helps tone our abdomen, leg, and arms muscles. However, consult your health expert before heading to such challenging poses if you have recently sustained a health condition.
How to practice Dhanurasana:
- Lie on your abdomen with your spine and legs straight.
- Fold your legs through your knees, such that your feet are in the air.
- Now, try to hold your legs with the corresponding hands.
- Take a deep breath. Push your feet away from you such that your shoulders and upper body get in the air.
- Breathe firmly. When you lie on your abdomen, it becomes confronting to breathe. However, stop right away if you feel pain while doing so.
- After holding the position for at least 10 seconds, relax and repeat 3-4 times as a beginner.
Bhujangasana, also a pose at Surya Namaskar, is beneficial for your digestive system. It improves the flexibility of your spine and chest. Plus, this yoga asana reduces belly fat, relieves constipation, and lowers back pain. Moreover, it helps regulate the menstrual cycle as well.
How to do Bhujangasana:
- Lying on your back, align your hands below your shoulders.
- Taking a breath, lift your head and upper body, forming a backward arc.
- Hold the posture for at least 20 seconds and breath out.
Naukasana, derived from the Sanskrit word Nauka, means boat. As the name suggests, this yoga asana consists of a boat-like structure. It is an abdominal asana in yoga to reduce belly fat and aid digestion. Regular practice of this asana or its variants strengthens your core and improves blood circulation. Here, we will practice the simplest way to perform the asana for beginners.
How to do Naukasana:
- Lie on your back with your hands on either side of the body.
- Inhale a deep breath and exhale, raise your legs, hands, and upper body such that only your hips touch the ground.
- This way, your core bears all your body weight in the air. Keep your hands parallel to the ground.
- Hold the posture for a few seconds and relax.
Uttan means Up, and Pad means legs. Thus, as the name indicates, the asana includes raised leg posture. This yoga pose helps reduce the flab that stores around your waist and hips. As an abdominal asana, it induces abdominal muscles and makes them strong.
How to do Uttanpadasana:
- Lie on your back, your arms on either side and legs extended.
- Take a deep breath. Raise your legs in the air perpendicular to the chest.
- Hold the posture for 20-30 seconds and relax.
- Repeat the posture 3-4 times as a beginner.
Ushtra means camel in Sanskrit. Hence, it is also known as the Camel pose. The yoga asana works on the core, thighs, and back muscles. It relieves back pain and stomach disorders. The posture is difficult to perform, especially if you have back pain. Therefore, seek expert advice before you dive in.
How to do Ushtrasana:
- Kneel on the floor with knees a bit apart. Keep your thighs and back straight, at 90 with the calf and feet.
- Take a deep breath and arc backward. Put your hands on the back as you bend backward. Reach your heels with your hands.
- Now, land your weight on heels (hold the heels with your hands). Feel the stretch in your chest and thighs.
- Hold the position for 10-20 seconds and relax with the exhale. Repeat the yoga asana 4-5 times.
Marjariasana is a Sanskrit word from marjari that means cat, and asana means pose. This yoga asana relaxes and contracts the spine and abdomen, which improves the functioning of abdominal organs and flexibility of the spine. Besides, it tones the core muscles reducing belly fat.
How to do Marjariasana:
- Kneel on the ground and put your hands flat on the floor.
- Taking a deep breath, push your chest towards the ground. Let the abdomen expand breathing in.
- Also, raise your head to the sky to get proper exposure to fresh air. This pose is a cow pose.
- Hold the position for 15-20 seconds.
- Now, as you breathe out, tuck your stomach in so it bends outward.
- Also, move your head down towards the ground. The posture is known as the cat pose.
- Hold the position for 15-20 sec and relax.
- After a 15 sec rest, repeat the asana 4-5 times.
The Sanskrit word Mayur means peacock. This asana involves a peacock-like posture. It is one of the advanced yoga poses that requires practice. However, this yoga asana reduces your belly fat, improves blood circulation, and strengthens your arms and core muscles. Mayurasana works on body weight balance. Therefore, you should perform it under the supervision of an expert.
How to do Mayurasana:
- Get in a plank position. Take a deep breath.
- Rest your chest on the arms and breath out.
- Then, raise the legs in the air so that your wrists and palms bear all the body weight.
- Hold the asana for 10-20 seconds and relax. Repeat the asana 2-3 times after 15 seconds of rest.
This yoga asana is also known as the forward bending pose. The yoga pose reduces flab around the waist, stretches the spine, and introduces flexibility. Besides, it elevates blood circulation all over the body.
How to do Uttanasana:
- Stand with your back erect.
- Raise your hands over your head, taking a breath in.
- Now breathe out, bending forward, and hold your legs.
- Keep this posture for 15-20 seconds and relax.
- Repeat the asana 4-5 times to improve blood circulation.
Chakara implies a wheel in Sanskrit. This posture not only improves flexibility but also cures the hormonal imbalances responsible for health conditions. Further, it stimulates the digestive system, helps reducing belly fat. As a beginner, you should take supervision to attain the posture.
How to do Chakrasana:
- Lie on your back.
- Keep your hands on either side of your head and bring the legs close to your hipbones.
- Take a deep breath and push your back away from the ground.
- The asana forms a wheel-like posture, where your back is arched. All your body weight lies on your hands and feet.
- Hold the posture for 15-30 seconds and relax.
- Repeat the asana 3-4 times after a 10-15 seconds break.
According to several Hindu manuscripts, Vashishta was the name of a sage. However, the term also refers to the excellent or best person. This yoga asana is popularly known as a plank variant, called side plank. It is an advanced variation of another yoga posture Kumbhakasana. Although it is challenging, it helps strengthen your arms and core muscles.
How to do Vashishthasana:
- Lie in a standard plank position, keeping your body weight on hands and toes.
- Breath in and raise your right hand in the air. Such that your body shifts to your left hand and toes.
- Hold this posture for 10-20 seconds and breath out.
- Repeat the asana for both sides.
The Sanskrit word Pavan implies air, and Mukta means release. Thus, this asana relieves gastric problems, cures abdominal issues. It helps create the balance between Vaat, Pitta, and Kapha. Besides, the yoga pose also helps to reduce belly fat.
How to do pavanmuktasana:
- Lie on your back with your legs stretched out.
- Now, fold your knees such that your thighs touch the chest.
- Inhale a deep breath. And as you exhale, bring your knees towards the abdomen, creating pressure on the stomach.
- Also, clasp your hands tight and bring your chin close to the chest.
- Hold the position for a minute. Repeat it 4-5 times as a beginner.
It is stretching yoga asana that induces flexibility to your spine, legs, and abdomen. Moreover, this asana relaxes the abdominal and pelvic organs. Paschimottanasana is helpful to improve your metabolism. Thus, this tummy toning yoga asana reduces belly fat. It is a relaxing pose that also helps increase your height.
How to do paschimottanasana:
- Sit erect with your legs extended in your front. Keep your hands on either side of your body.
- Breath in and raise your hands towards the sky. Let your spine stretch up.
- Breath out and reach your feet with your hands.
- Hold your feet with your hands and touch your head to the knees.
- Keep this posture for a minute or as much as you like to hold.
- It is okay if you cannot reach the feet as a beginner. Repeating the asana 4-5 times would help.
Yoga consists of several yoga poses that reside several health benefits. However, it is helpful to practice some warmups before performing asanas to decrease the chances of injury or muscle cramps.
Remember to include breathing practices after yoga asanas to increase oxygen supply to muscles. Moreover, breathing practices after yoga asanas acts as cooldowns. It helps regulate your heart rate, which influences during the asana practice.
Since performing an asana is quite challenging, people with injury, health conditions should avoid it. Or should consult their health experts before heading to any new exercises. Moreover, pregnant women and girls during their periods should avoid performing yoga postures that influence core muscles.