Top 10 Yoga postures that reduce belly fat effectively
This is a simple posture but has the effect of eliminating abdominal fat very effectively. Not only collapse the abdomen, but also strengthen the strength of two hands, shoulders, back, buttocks and thighs.
-A pillow down the carpet. Reclining the front, the two hands down the carpet, the arm perpendicular to the forearm, the two hands grasped close together or knit into each other. Tighten the abdominal muscles then double the nose on the floor, making sure the hips and back are in a straight line.
-Easy choice, keep the posture for 30 seconds to 1 minute.
-Hard choice, keep the posture in 1 minute to 1 minute 30 seconds.
Note, tighten the abdominal muscles so that the belly and hip are aligned, do not lower the back, not too high or lower. Hand is always in a perpendicular posture with floor surface.
Even beginners can easily practice this simple yoga manipulation. This is a great posture to strengthen the strength and firming the abdominal muscles. This posture will strengthen the back muscle strength, the entire abdomen of the upper body. At the same time, it helps to make spinal bones more resilient and healthy.
-Lying down on the floor. 2 hand swept, 2 feet closed
-Slowly move your hand upward at the shoulder, resist your hand to the floor
-Slowly lifting people up by hand, inhaling and lifting the head up. Your hand will fold with your elbow
-You need to be a little old back to the Cobra. Shoulder expansion.
-Tighten abdominal muscles, thighs, 2 legs touch floor
-Keep posture within 15-30 seconds with normal breathing. Then slowly increase the time to 2 minutes
-Relax the body, on lying posture, 2 hands to the head. Breathe well.
Note: You should not carry out the Cobra posture when you are experiencing the following condition: You have a hernial disc, back trauma, wrist duct syndrome, headache, pregnancy, recent abdominal surgery.
This is one of the trusted yoga POIs that will help people to fly the nasty excess abdominal fat class when practice regularly by the muscles will be wowed and thoroughly active.
-Lying, leg stretching, toes facing up the ceiling, 2 hands to along the body, the heart of the hands
-Deep inhalation. When exhale, lift your body (head, chest, and leg)
-Stretch your hands so they are parallel to the legs, eye toward the tip
-When doing this action, try to turn the abdominal muscles, straighten the legs and straighten your back
-Normal breathing, holding posture in 30 to 60 seconds
-Inhale and then breathe deeply, slowly relax and back to the supine position.
-Done 5 – 10 times.
Leg raising posture
With this posture, you can remove fat from the lower abdomen as well as hips and thighs. This is one of the most effective yoga posture to reduce belly fat to help the waist and hips firmer during pregnancy.
-Lying back, straightening legs and two heels touching each other. Hand set along the sides of the body, the heart towards the ground.
-Breathe deeply and breathe out slowly.
-Muscle tension to the maximum that you can withstand without pain in the back area.
-Deep inhalation, two-legged lifting on the floor creating an angle of 45 degrees with floor. Keep this posture for 15 to 30 seconds, at which you breathe normally.
-Breathe out and lift the leg to form an angle of 90 degrees with the floor. Normal breathing, keep this posture for 30 seconds.
-Inhale deeply, slowly bringing the legs back to the original position.
-Repeat this action 10 times if you start the episode and ascending up to 30 times.
-The relaxing time between each time is 15 seconds.
Warrior I Pose
This yoga movement is good for thighs, legs and arms, firming, removing excess fat and increasing the toughness for the body.
-Upright, your left foot steps right about 1.2-1.5 m.
-Rotate both legs and body to the left side.
-Left knee-down corners with feet while keeping the right leg intact.
-Raise your hands too high, the hand upward, eyes look by hand.
-Keep letters 30-45 seconds, breathe deeply.
-Slowly lower the hips to the side, collecting the legs for the original position.
-Repeat at least 5 times, leave for 15 seconds between each episode.
A cow/cat posture that strongly impacts the abdominal muscle group, helping you to dissolve belly fat slowly. In addition, yoga posture decreases this belly fat also stretch, making the spine more flexible and healthier.
-Kneel on two heels, keep your back and head straight.
-Continue to breathe normally, then gradually change the posture by fighting 2 hands on the floor as the baby cow posture so that the back parallel to the floor, the body gravity defragments the two hands and knees.
-The two arms extend by shoulder and put the perpendicular to the floor, the pillow extends with hips while holding the head straight.
-Breathe deeply, raise your head and push your belly to the floor so that the spine has a concave shape.
-Try to expand the abdomen as much as possible to attract maximum air.
-Don't breathe out, hold your breath and maintain this posture for about 15 to 30 seconds.
-Deep breathing and lower head, while raising the abdomen and spine above the ceiling. Hold tight buttocks and belly until you feel the muscles are constricted. Don't forget to always keep your head lying between your arms.
-Continue to breathe deep, hold the posture for about 15 to 30 seconds, then gradually increase from 60 to 90 seconds.
-Breathe out and slowly return to the sitting position.
-Repeat this posture 10 times when the beginner, then gradually increase by 30 times.
-Do not forget to relax 15 seconds after each repetition. This is also one of the best yoga pose to reduce belly fat.
Bend over when standing
When performing this posture, your abdomen will be completely compressed during the bending of people forward, thereby taking place of the fat burning process.
Stand upright, 2 hands down. Inhaled
Breathe out, gently move the knee and fold the person forward. Slowly to balance body weight by gently moving hips, back
Remember to keep the knee soft, flexible. This will help your butt to straighten upwards easier.
2 hands touching the floor, next to the leg. The feet set a bit differently and parallel to each other, the 2nd toe and the middle finger towards the front. Try to squeeze the chest into your feet. Feel the tension from the hips.
You will feel thigh muscle tension. If you don't feel stressed, take a little pillow.
Move the thigh, heel to align posture
Head your bow so your eyes look through 2 legs, keep posture from 15-30s
When you want to finish the priesthood, breathe in and put your hands on your hips, breathe out slowly.
Pigeon Pose brings not only the slender, fast-growing thighs of the thigh and the back, but also contributes to the reduction of belly fat, the posterior biceps, which is very suitable for postborn weight gain.
-Sit straight on the carpet, one foot towards the back, the other legs lined with direction towards the back, simultaneously bending the right leg located near the pelvis.
-Tilt the person forward and keep balance for 10 seconds or longer.
-Continue to repeat the above movement with the other leg.
-Repeat at least 5 times, leave for 15 seconds between each episode.
Seated Forward Bend Pose
This is one of the basic yoga posture, capable of stimulating the digestive system as well as causing the abdominal muscles to work more, thereby helping the process of excessive fat flying smoothly.
-Sit straight back, 2 legs straighten and observe each other, the legs toward the ceiling.
-Deep inhalation, stretch your hands on top without bending elbow. Eyes look under your hands, stretch your spine to the maximum.
-Breathe out and pull your back forward. Take your hand down and try to touch your toes, touch up on the pillow. If you are a beginner to yoga, you can simply touch the ankle or the belly without folding the thighs, but keep the word out for a day.
-Once you have touched your toes, keep it until you feel the posterior thigh muscles are being stretched.
-Inhale and try to keep the position from 60 to 90 seconds.
-Breathe out and back to the original posture.
-Try to practice about 10 times because the yoga posture reduces belly fat is effective.
Wind Releasing Pose
This posture helps you lower the lower abdomen rapidly. Posture has the effect of soothe the colon, conditioning the amount of thick skin acid, curing constipation and improving metabolism, reducing lower back pain, firming the thigh muscles and hips.
-You lie back, face upward, two hands to along the body, the foot extends, the heel touches each other.
-Take a deep breath and when you breathe out, you shrink two pillows, two hands tight with the belly pressed.
-Inhale again and when you breathe out, lift your head up, trying to touch the chin knee.
-Keep this posture from 60 – 90 seconds, combined with deep breathing.
-Breathe out slowly, drop the knee loose, head down to the floor.
-Repeat from 7 – 10 times.
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