Belly Fat Yoga: A Set of Exercises For Belly Fat Reduction
Risk of extra belly fat
Too much of fat around the midriff can cause lots of health problems. Some of the issues that might arise because of excess belly fat include diabetes, cardiovascular disease and health problems associated with swelling/inflammation.
Belly fat reduction is a big concern for a lot of people. If you’ve gone through a pregnancy, or if you simply like to indulge in drinking kegs of beer, enjoy extra helpings of food or abhor exercise, then it’s quite likely that you have a spare tyre of fat around your midriff that you would like to get rid of. But anyone who’s given it a try can tell you that belly reduction can take a lot of time, effort and discipline.
Are there certain foods that you must have for the reduction of belly fat or to lose weight? Is there any particular exercise or yoga exercise that can help in the reduction of abdominal fat? Read on to find out what might work and tips that might help in the reduction of belly fat.
Belly reduction diet
If you have belly fat, reduce your weight and the fat by focusing on a healthy diet and exercising everyday. While there aren’t any particular foods or pills that can guarantee the loss of belly fat, certain foods can keep people fit and help shed extra fat.
Whole grains
A study shows that if a person has a calorie-controlled diet with enough of whole grains, then that can help lose belly fat. It is also essential to reduce the consumption of refined carbohydrates. Whole grains are packed with fiber, which reduces the frequency of your hunger pangs and makes your stomach feel fuller.
Fats
While choosing fats, it is advisable to choose food products with MUFAS or monounsaturated fatty acids. Some of the foods that you may want to tuck into include canola oil, olive oil, dark chocolate, soybeans, olives, seeds, nuts and avocadoes. These foods can also reduce the risk of heart disease. Even though these foods are healthy, it is important to keep a check on the amounts you eat. Eat moderately and you will be able to get all the health benefits without putting on more weight.
Others
Scientific research shows that healthy foods like vegetables, fruits, low-fat dairy products, seeds, eggs, fish and lean meats can also help lose belly fat. So, reduce your intake of high-fat food products and replace with low-fat, high-fibre ones.
Another tip for belly fat management is to back up your healthy diet with regular exercise. Try to pack in at least 50-60 minutes of moderate exercise every day. You can take up brisk walking, jogging, aerobics, cycling, swimming or a combination of different types of exercise. Throw in a sport and you have just created an active lifestyle for yourself, which will not only help you lose weight but also help you shed stubborn belly fat.
A Yoga workout for reducing belly fat
Speaking about exercise, yoga exercises are known for toning up the body and reducing stomach, belly, abdominal and body fat. Those who practice yoga everyday will tell you that yoga exercises and postures can help in belly reduction and weight loss.
Yoga is an ancient form of exercise that originated in India several thousands of years ago. Practiced by sages, the discipline of yoga along with Pranayama was known to keep the body and mind fit. These days yoga has become very popular, with several studios and classes mushrooming all across the world, to teach people this very form of exercise. Yoga is a series of postures that stretch and tone the body. A yoga workout can make you fit, help you lose weight, and help in reducing belly fat. There are several yoga exercises that are aimed at toning up the stomach muscles and reducing fat. Here are some of the popular yoga positions for reducing belly fat -
- Stretching: We suggest that you work with a yoga teacher to learn these postures. You can begin your yoga practice by working on the side stretches. In this, you should place your feet apart and stand straight with your arms at your side. Slowly, raise one arm as you bend your body to one side, from your waist. After you come back to the centre, repeat the position with the other arm.
- Cat Pose: This posture is known to tone and tighten the abdominal muscles. You have to be on your hands and knees for this position, placing them about a foot apart. Look forward and keep your back flat. Slowly, arch upwards so that your back looks like a dome. After a few seconds, arch downwards and lift up your face and look towards the ceiling. Hold the position for a few seconds and repeat for a few times.
- Locust pose: This is another effective yoga asana for losing belly fat. Lie down on your stomach on the yoga mat with your legs and arms extending outwards. Simultaneously, lift up your legs, head, chest and arms and hold the position for a few seconds, before lowering. This yoga position is great for your abs.
- Bridge pose: Speaking about yoga poses to lose belly fat, the Bridge pose is another good asana that strengthens the abdominal muscles and helps one shed the excess fat. Lie on the yoga mat, with your back pressed flat, the knees bent and your feet placed apart. Your arms should be by your side. Slowly, lift your hips, while your feet, shoulders and head are on the floor. Hold this position for a few seconds and then lower yourself. Repeat this position a few times.
Some of the other yoga positions recommended for reducing belly fat include Halasana and the Bow Pose (Dhanurasana).
Do remember that removal of belly fat will take time, effort and patience. While a belly lift or a belly augmentation surgery seems like a quick way of shedding all that fat, it is healthier to lose it the natural way with the combination of healthy diet and regular exercise.
You can manage to lose weight all over you body and still wonder about how to lose the fat off the abs. That is where most people lose the battle. Abdominal fat is simply different. Today, websites, books, and exercise classes are entirely devoted to belly fat reduction. And why not, belly fat is different from fat found in other parts of the body. First of all the abs are static. They do not receive active movement during the day, unless you are bending, stretching or doing abdominal exercises. Secondly, there are more stress receptors in the abdominal region. Modern day living is prone to constant stress and these receptors react by storing more fat in the abdominal region.
So how do you fight belly fat? A simple answer: Do yoga to lose belly fat.
Belly fat yoga is not another form of yoga but simply a set of exercises, which are aimed at reducing fat from the abdominal region. Yoga in itself is by far the most ancient forms of physical and mental fitness, not just aimed at improving fitness but also to bring about a complete synchronization of the mind, body, and soul. However, some of the yoga poses done regularly help in losing belly fat, and this makes yoga for belly fat an ideal solution.
These poses will help you use yoga to reduce belly fat. However, you don’t have to do them all every single time. You could group them and do them on different days; alternatively, you could do a few poses for a few days and then switch to doing some others for the next few days. This will ensure that you do not get bored and stay motivated. This also surprises the body, making it reacts more efficiently, which, in turn, helps to lose fat faster.
Belly Fat Yoga Poses. The poses listed below that some of the common yoga poses that help in belly fat reduction.
- Ardha Chandrasana – Half Moon Pose
- Ardha Halasan – Half Plough Pose
- Bhujangasan - Cobra Pose
- Chakrasana - Wheel Pose
- Dwichkrikasan – Prone Cycling (lying down)
- Dandayamana-Dhanurasana – Standing Bow Pulling Pose
- Matsyendrasana – Sitting Spinal Twist
- Namaskarparsvakonasana – Lunging Salute Pose
- Navasana – Boat Pose
- Parivritti Janu Sirshasana – Spiraled Head to Knee Pose
- Pavan-Muktasan – Wind Release Pose
- Salamba Sarvangasana - Shoulderstand Pose
- Surya Namaskar – Sun Salutation Pose
- Vasisthasana – Side Plank Pose
In addition to doing these poses, which ensure that can use yoga to lose belly fat, it is advised that you do deep breathing exercises and follow the kapalbhati pranayam or “breath in firm” technique to maximize fat loss.
