Stubborn belly fat! Not only look ugly but dangerous too for the body if compare with other fats of body. It shows unhealthy eating habits, sedentary lifestyle, lack of exercise and improper digestion with lots of stomach disorder.
Some people want to get rid of belly fat fast, like within a week or 15 days. They want flat tummy overnight. It looks funny but true.
Well! I must say that there is no shortcut to reduce belly fat within a week.
So, how to reduce belly fat fast? Is there any way that can help to get rid of stubborn belly fat?
Yes! Yoga!!
I didn’t mean that it will be easy and quick, but putting efforts in the right direction can be best for you. These powerful yoga poses will help you to reduce belly fat fast (obviously not within a week, but faster than other weight loss workouts).
But apart from yoga, you have to maintain healthy diet too. Doing yoga with unhealthy junk food and harmful additives cannot help you out much in weight loss.
Also Read: Do and Don’t for weight loss
So, try to stick to your yoga routine, as it will not only reduce your belly fat but will give you glowing skin and attractive personality too.
I think, for this results, efforts are worthy.
Have a look at your yoga routine to reduce belly fat fast and get flat sexy tummy.
10 yoga to reduce belly fat
Try these powerful yoga poses to get rid of belly fat fast. Hope these will work out best for you if practices regularly.
1). Cobra Pose (Bhujangasana)
One of the easy and powerful yoga pose for people having respiration problems. It stretches your chest, abdomen and stomach muscles, therefore, known as effective yoga for belly fat. This is highly effective pose for back and neck pain.
Benefits:
- Improve flexibility
- Stretch abdomen and shoulders muscles
- Soothe back pain
- Improve menstrual irregularity
- Tone the organs lie in lower belly
- Opens up lungs and heart
- Firm your buttocks
- Reduce stress and fatigue
How to do:
- Start by lying on stomach on the floor, hands on sides, and forehead resting on the floor.
- Keep your legs together with feet and heels touching each other against the floor.
- Keep your hands and palms in front, at shoulder distance apart from each other on the floor.
- Now, lift your body (trunk, head, and abdomen) slowly by inhaling deeply and keeping your body weight on palms. Make sure your arms should be bent at elbows.
- You need to make arch by pulling your neck backward to make cobra position that raised blood flow in the chest.
- Press your hips, thigh, and feet on the floor.
- Now slowly bring your body back to normal and relax!
Time Duration:
You need to hold this pose for 15-30 seconds if you are a beginner. Until that time, feel your stomach pressed on the floor.
Try to increase the time limits up to 2 minutes while practicing regularly to reduce your belly fat. You can take a break of 20 seconds and start again. Repeat 5-8 times to get rid of belly fat fastly.
Cautions:
- Initially, don’t stretch more.
- Relax, when you feel slight pain while stretching.
- Pregnant women and people having back injury must not perform this pose.
2). Bow Pose (Dhanurasana)
If you want to improve your posture then this is great yoga pose. Regular practicing of this pose will not only reduce belly fat but will also help to tone up your back, thigh arms and chest.
Benefits:
- Strengthen abdomen and back muscles.
- Stretch entire body from head to toes.
- Opens up chest, neck, and shoulders.
- Stretch maximum abdomen muscles
- Burn lower belly fat.
- Tones legs and arms muscles.
- Improve postures.
- Stimulate the reproductive organs.
- Relieves in menstrual pain and discomfort.
- Reduce stress and anxiety.
- Weight loss
How to do:
- Start by lying on your stomach on the floor, feet on hips width apart and arms beside the body.
- Fold your knees and keep your feet on your buttocks, then hold your ankles by hands.
- Inhale, and lift your body (chest and legs) off the ground and pull your legs.
- Look straight and keep breathing deeply.
- Exhale and bring your body slowly back to normal.
Time Duration:
Hold this position for 15-20 seconds as beginners. Keep increasing your time as you start practicing it regularly. After 20 seconds, exhale and release pose.
Cautions:
- Person suffering from hernia, appendicitis, colitis and other abdominal diseases should avoid this pose.
- If having heart problems, high blood pressure, lower neck and back injury, then don’t try this pose.
- Pregnant women should avoid this asana.
- Don’t practice just after a meal, maintain a gap of 3 hours.
- Don’t do immediately before going to bed.
- Try to pull your thigh and chest equally up.
3). Wind Relieving Pose (Pawanmuktasana)
This asana is best for gastric and constipation problems. Regular practicing of this pose for more than one minutes can trigger burning of belly fat and can make your stomach flat and attractive.
Benefits:
- Strengthen the back and abdominal muscles by massaging gently on intestine and digestive tracts, therefore help to release gas.
- Stimulate the reproductive organs and cure the menstrual
- Burn lower belly fat, thighs, and buttocks fat.
- Give relief to lower back pain.
- Improve digestion and enhance blood circulation in the hip
How to do:
- Start by laying on back with feet together and arms on sides.
- Breathe in deeply and as you exhale, bring your knees towards your chest and press thigh on your abdomen.
- Lift your head and chest off the ground to touch your chin to knees and at the same time, clasp your hands around your legs as if you are hugging your knees.
Time Duration:
Hold this pose for 60-90 seconds while breathing deeply. As you exhale, come back to your normal position and relax for few seconds. Repeat this pose for 5-7 times with a gap of 15-20 seconds in each repetition for relaxation.
Cautions:
- For people who have had surgery in the abdominal area, should avoid this pose.
- Patient having spine injury shouldn’t try this asana.
- Avoid doing with a full
- Pregnant women and people having high blood pressure and heart problems must not perform.
- Make sure to do yoga pose within your ability.
- Don’t stretch more initially if it’s hurting.
4). Seated Forward Bend (Paschimottanasana)
This pose work wonders on back flexibility and stimulates center of your solar plexus. Moving forward bend give relaxation to those who are prone to digestive disorders like gastric, acidity and improper digestion.
Suppressing abdomen muscles bring tensions in the stomach lining and help to reduce belly fat.
Benefits:
- Relieves stress by the calming down the nervous
- Reduce belly fat by pressing abdomen muscles.
- Balance irregular menstrual cycle.
- Improve digestion
- Relieve in symptoms of menopause and menstrual discomfort.
- Stretch spine, shoulder, and hamstring.
- Relieves lower back pain.
- Soothe a headache and anxiety.
- Stimulates liver, kidney and lower reproductive organs.
- Increase appetite.
How to do:
- Sit with your spine erect in Sukh-asana pose and stretch your legs out in front of you.
- Inhale deeply and stretch your hands to catch up your feet without bending your elbows.
- Keep stretching your spine to the maximum.
- Exhale, while bending forward and bring your hands down to touch your toes.
- Make sure your head should touch your knees. Don’t cross your limits, as beginners. Stretch as much you can do initially.
- Slowly come back to normal pose.
Time Duration:
Once you touch your toes, hold this pose for 20-30 seconds. Increase your time slowly in regular practicing. Repeat this asana for 8-10 times to reduce belly fat fast with a gap of 20 seconds for relaxation.
Cautions:
- People having spinal disc disorder and abdominal surgery should avoid this pose.
- Asthma and diarrhea patients should not try this pose.
- Move slowly in this pose as beginners.
- Never force yourself for maximum stretch initially.
5). Plow Pose (Halasana)
The health benefits of practicing this pose are wide. It keeps your brain, nerves system calms and relaxes, therefore, protect your body from many disorders.
Suppress your abdomen muscles deeply and helps to reduce belly fat fast. Best yoga for belly and hips fat. Along with yoga, you can include some detox drinks for fast weight loss.
Benefits:
- Stimulate abdominal organs, therefore, helps to reduce belly fat.
- Calm down your nervous system and give relief in stress and fatigue.
- Stretch your spine and shoulder.
- Therapeutic for a backache, headache, infertility, insomnia, and sinusitis.
How to do:
- Lie down on the back and lift your both legs up in the air at angle 90 degree with the support of your hands on the lower
- You are balancing whole body weight on shoulders.
- Keep your core tight and gaze on the navel.
- Now slowly, lower down your legs behind your head on the floor.
- Try to touch your toes on the floor and release your hands from lower back and keep them on sides on the mat.
- This advanced pose you need to perform in front of experts or take help of another person with more ease.
- Come back to normal position with the support of your hands on the lower Relax!
Time Duration:
Hold this pose for 30 seconds to 1 minutes, then inhale and bring your feet in the center. Now slowly bring your feet on the floor to release this pose. Try for 5-6 times to suppress your abdomen that will bring tension in your belly and therefore help to reduce lower belly fat fast.
Cautions:
- Don’t try in pregnancy and menstruation.
- People having the disc in back, neck injury, asthma, high blood pressure and spinal osteoporosis, should avoid this asana.
- As a beginner, don’t force your legs more to touch the ground if it’s hurting initially. Try some easy yoga pose for beginners to improve flexibility and then try this asana to reduce belly fat and weight loss. Keep practicing it regularly for perfection.
- If you are feeling unstable, then keep supporting your lower back.
6). Sun Salutation (Surya Namaskara)
One of most effective yoga to reduce belly fat. It consists of 12 yoga positions that affect the whole body positively. It’s complete body stretch, you should perform every morning to attract powerful energy from the sun. Get complete guide of Sun Salutation for weight loss here.
The impact of Sun Salutation on health is wide. It’s widely known for weight loss and bring new energy flow in the body.
Benefits:
- Weight loss
- Strengthen muscles and joints
- Improve digestion
- Reduce belly fat
- Ensure regular menstrual cycle
- Maintain healthy blood sugar
- Help to detoxify body
- Bring glow on face
- Improve posture
How to do:
- Start by standing straight on the mat in prayer pose.
- Inhale and raise your arms up and bend it towards the back.
- Now bend your body from back to forward from the waist and keep your both hands down on the floor.
- Bend your left knees while pushing the right leg back as far as you can.
- Take back your both legs and raise your hips and tailbone while facing downward in V shape.
- Now bring your body on the floor and try to touch the floor in eight location- 2 feet (toes), 2 knees, 2 palms, chest, and head.
- From this pose, slide your body forward and raise your chest up in cobra pose while keeping your elbows bent.
- Exhale and lift up your body (hips, chest, and tailbone) in V shape as before.
- Now bring your right knees forward and left as far as you can place while keeping your both hands on the ground and look up.
- Bend your body from the waist, keep your spine vertically down and hands on the floor.
- Roll up your spine and raise up your arms slightly in back.
- Bring your hands in front in prayer position and stand straight.
- This is a complete cycle of Sun Salutation (Surya Namaskara) .
Time Duration:
Start initially with complete one cycle. Take rest for few seconds and start again. Do at least 4 -5 times as beginners and increase it up to 108 times for faster weight loss. It is one of the powerful yoga poses for belly fat and weight loss.
Cautions:
- People suffering from high blood pressure, heart disease, hernia, and during menstruation should avoid this pose.
- Pregnant women should not practice.
- People having spinal problems and injury should not try this asana.
Also Read: Detox drink for flat belly
7). Boat Pose (Navasana)
This pose might be difficult for a beginner to balance initially, but once you maintained it. Surely this will help to give you flat tummy fast while reducing excess fat from your stomach. It will also tone up your abs and abdomen muscles.
Benefits:
- Strengthen abdominal, arms, thighs and shoulders muscles.
- Reduce belly fat by toning abdominal muscles.
- Maintain the health of liver, pancreas, and kidney.
- Maintain healthy blood flow
- Improve digestion
- Alleviate excessive gas and ease constipation.
- De-stress Yoga that keeps your mind peaceful.
How to do:
- Lie down on the floor with hands on sides.
- Take a deep breath and lift your both legs slowly.
- Try to keep both the legs straight and don’t bend them.
- Now, raise your upper body slowly while keeping your both hands straight.
- Your hands should be parallel to your both legs.
- Try to maintain 45-degree angle like a boat.
- Exhale and come back to straight position.
Time Duration:
Keep this posture at least for 10-15 seconds initially. Keep practicing this pose regularly for 8-10 times to reduce your belly fat fast.
You can alter this pose as per your needs. For more comfort, hold your legs with your hands and form V shape.
Cautions:
- Patients with asthma and heart problems should avoid this pose.
- Avoid if having low blood pressure, severe headache, and migraine.
- Not recommended for people having the spinal disorder and chronic disease.
- Pregnant women and first two days of menstrual cycle should not perform.
8). Camel Pose (Ustrasana)
You will feel a complete backward stretch that will tone your stomach lining and abdomen muscles. it will give you extreme tensions in your belly and therefore help to reduce belly fat fast.
While performing this pose, you will feel great energy flow inside your body as it also helps to open up heart chakra and release blocked energy.
Benefits:
- Open up chest, hips and thigh muscles.
- Reduce belly fat and thigh fat.
- Improve postures
- Open heart chakra
- Improve respiration
- Relieves lower back pain
- Release ovaries tensions and tone up lower reproductive organs.
- Cure constipation
- Strengthen abdomen and digestive system.
- Weight loss
- Improve blood circulation
- Stimulate thyroid gland
- Open mental and emotional blocks
How to do:
- Bend your knees and sit down on your heels while your feet facing the floor.
- Raise your right hand in the air and keep your palms on right heel.
- While raising your hand, slowly bend your body back along with hand.
- And at the same time move your left hand to keep your palms on the left
- Now lift your chest and upper body to make an arch.
- Breathe out slowly and come back to normal position. Relax.
Time Duration:
Hold this pose for 30 seconds or 3-5 breathe to open up heart chakra completely. Try to increase holding time to reduce belly fat fast.
Caution:
- People having neck, back and knee injury should avoid this.
- Those suffering from high or low blood pressure and migraine should not perform this pose.
- Pregnant women should avoid.
- People having spinal injury shouldn’t try this pose.
9). Raised Foot Pose
Best relaxing yoga to get rid of lower belly fat and hips fat. Women who gave birth recently and feel tired to do much exercise can try this easy pose to reduce fat from the belly.
Benefits:
- Best for relaxation
- Treat stomach problems like acidity and constipation
- Improve blood circulation
- Give a gentle massage on reproductive organs
- Cure back pain
- Reduce weight in lower abdomen, thigh, and hips
- Reduce belly fat
- Improve sexuality and balance hormones
- Recommended for women who gave birth recently and want to lose weight without doing much tiring exercise.
How to do:
- Lie down on the mat with your back and palms facing on the floor.
- Inhale deeply and raise your legs off the floor in a straight
- For more ease, you can take the support of wall.
- Now come back slowly to normal position and relax.
Time Duration:
Hold this pose at least for 30 seconds. Inhale deeply and exhale normally during this pose. You can hold it for 1-2 minutes easily.
It’s comfortable to practice. You can slowly increase the time duration of this pose to work it effectively for your body. Repeat this pose for 10 times to reduce the belly fat fast. Relax for 15 seconds after each repetition, if doing without the support of wall.
Also Read: Quick Morning Workout for People in Hurry
Cautions:
- Pregnant women should avoid practicing it.
- Don’t perform during mensuration.
- Leave it when you experience any belly ache.
- People suffering from muscles pull.
- Patients recovering from spinal injury should avoid this pose.
10). Standing Forward Bend
Great pose to tone abdomen muscles and relieves many stomach disorder. This pose suppresses your stomach, therefore work as best yoga to reduce belly fat.
Benefits:
- Stretch the hips, hamstring and abdomen muscles.
- Relieves tensions in the spine and keep it flexible.
- Activates abdominal stress and helps to reduce belly fat.
- Ease in menopause, asthma, headache, and migraine.
- Improve digestion
- Lower down high blood pressure
- Reduce stress, depression, and fatigue
- Strengthen hips and thigh
- Therapeutic for infertility, osteoporosis, and sinusitis
How to do:
- Stand straight in Tadasana pose with your feet hips width apart and hands on sides.
- Inhale deeply and lift your hands upwards.
- As your exhale, bend forward from the waist and keep your both palms on the floor.
- For beginners it can be slightly difficult, so try to touch both toes with fingers.
- Exhale and leave your toes, lift your body to come back to straight position.
Time Duration:
- Hold your breath, tuck your tummy for 15-30 seconds when your bend down. Exhale and release this position. Repeat this pose for 10 times with an interval of 10 seconds between each repetition to reduce belly fat fast.
Caution:
- People having spinal disc disorder should refrain this pose.
- Pregnant women should avoid.
Also Read: Easy Diet Change for Weight Loss
10 Yoga poses for belly fat loss Infographic (Pin it for later):
