Do you ever find yourself sucking in your tummy when someone pulls out a camera? Or perhaps you’ve experienced the situation where you try to button your jeans and your tummy gets in the way? You’ve tried numerous crunches, aerobic exercises and diets, but the fat in your stomach just won’t go away. If that’s you, don’t worry! We got you!
In this blog, we will understand what belly fat is, why it’s bad for health and how yoga can help lose tummy fat. Next, we’ll learn some of the best yoga for tummy fat loss. Lastly, we’ll offer you a thorough morning yoga routine that is especially meant to benefit people with tummy fat. So stick around to find out the ultimate solution for that stubborn belly fat.
What is Tummy Fat?
Believe it or not, even those with flat abs have some tummy fat. And that’s totally normal! Fat is an important part of the body. However, not all of it is created equal, and where and how much of it is in your body might have an impact on your health. There are 2 types of fat:
Subcutaneous fat: This is found right under the skin. The clothes you’re wearing could feel tighter than they did before because of this.
Visceral fat: Often known as deep belly fat, it is stored deeper within your abdomen. It accumulates around the liver, lungs, heart, and other organs. It is known by scientists as “visceral adipose tissue.”
Why is Tummy Fat Bad?
Apart from not looking your best, tummy fat, especially visceral fat, is also a source of many health problems like diabetes, dementia, cancer and heart diseases. And what makes it so stubborn? Well, things like an unhealthy diet, inactivity, stress, and even hormonal imbalances can make it difficult to get rid of it.
Moreover, in India, abdominal obesity affects 12% of males and 40% of women, as per a 2019–2021 study. Women in the age ranges of 40–49 (56.7%) and 30-39 (49.3%) had a higher prevalence. Additionally, it is more prevalent in northern states like Punjab and Delhi and southern states like Kerala and Tamil Nadu.
But fear not! Because this is where yoga comes in! It’s not just a workout, it’s a body-mind exercise that also lowers tension which is helpful because stress increases belly fat. So let’s understand how this actually works.
How Does Yoga Help With Tummy Fat?
You’ve probably heard that yoga helps with stress and flexibility, but what about belly fat? Unlike intense workouts, yoga is a holistic practice that works the body and the mind. There are many yoga poses that help with fat loss by strengthening the core muscles, increasing metabolism, and improving digestion. Here’s how yoga helps:
- Core Activation: A lot of yoga poses target the abdominal muscles, which helps to tone and tighten your belly.
- Faster Metabolism: Dynamic yoga poses raise your heart rate, which accelerates metabolism and encourages fat burning.
- Lowers Stress: Stress can cause surges in cortisol, which promote belly fat storage. Yoga regulates hormones and reduces stress.
- Better Digestion: Poses that require twisting help with digestion, which lessens bloating and increases fat metabolism.
Yoga Poses For Tummy Fat
Now for the exciting part- the poses that will give you a stronger, more toned core.These beginner friendly asanas target belly fat and can be done by anyone, regardless of yoga experience. So without further ado, here are some of the best yoga asanas for tummy fat reduction:
- Navasana (Boat pose)
Navasana enhances balance and coordination by working the hip flexors, spine, and abdominal muscles. It helps with digestion and weight loss by activating the core and speeding up digestion.
How to do it: Lie on your back and lift your body and legs up to form a ”V” shape while balancing on your sitting bones and tail bone. Extend your arms straight outward and hold for as long as you can.
2. Phalakasana (Plank pose)
Phalakasana is great for burning belly fat because they work numerous muscles at once, improving core strength, and increasing metabolic rate.
How to do it: Lie on your stomach and push your entire body up with your arms. Make sure your palms are shoulder width apart. Your palms and the balls of your feet should be touching the ground while supporting your body. Keep your body straight and hold this pose for 30 seconds to 1 minute.
3. Bhujangasana (Cobra pose)
This asana can help reduce belly fat by toning and stretching the abdominal muscles. It also helps reduce back pain and strengthen back muscles.
How to do it: Bhujangasana is performed by lying on your stomach and placing your palms on either side of your chest. Bring your elbows close to your body and push your chest off the floor. Hold for 15 to 30 seconds and repeat 2 to 3 times.
4. Dhanurasana (Bow pose)
Bow posture is a great way to build and work on your abs. It improves digestion and eases issues like bloating and constipation by massaging and toning all of the digestive organs, including the pancreas and liver. This is a very effective yoga pose for reducing abdominal fat.
How to do it: Lie on your back and bend your knees. Grab your ankles with your hands and lift your body off the floor such that you’re balancing on your abdomen. Hold for as long as you can.
5. Pavanamuktasana (Wind-Relieving Pose)
In Pawanmuktasana, the muscles of the abdomen are massaged. This helps in burning extra tummy fat. Additionally, it extends the back and neck to relieve tension in those areas.
How to do it: Lie on your back and lift your legs up. Bend your knees and bring it close to your chest. Wrap your arms around your legs like you’re hugging them and hold.
A Daily Yoga Routine to Target Tummy Fat
This short yoga routine can help you target belly fat while refreshing your body and mind to start your day. Incorporate it into your morning routine to observe its significant effects over time.
Step 1
To activate your core and warm up your spine, start with Bitilasana-Marjaryasana (Cat-Cow Pose).
Do this for 1 or 2 minutes
Step 2
Next, hold a plank position (Phalakasana) while concentrating on maintaining a straight body.
Hold this pose for 30 seconds to 1 minute.
Step 3
Follow it up with Navasana.
Hold for 30 seconds and repeat 2 to 3 times.
Step 4
Change to Bhujangasana (cobra pose).
Do it 3 times for 30 seconds.
Step 5
Finish off with Dhanurasana (bow pose) to open up the entire front body.
Stay in this pose for 15 to 30 seconds and repeat thrice.
If you are new to yoga or if you’re finding it hard to stay consistent with this routine, then join our 14 day yoga challenge. It’s perfect for beginners and helps you progress day by day without you having to put in a lot of effort.
Final Thoughts
With this beginner’s guide to yoga for tummy fat loss at your fingertips, all you need to do is grab your mat and start moving! Although it won’t happen instantly, you’ll notice a decrease in your belly fat and an increase in energy with time. And what better way to melt that stubborn belly fat than with Habuild’s expert-led Yoga Classes Online. Boost metabolism, reduce stress and improve your well being from home. Make sure to join our 14 Day Yoga Challenge to ease into your daily practices and see progress in just 2 weeks! So join now and start your wellness journey today!
