Yoga exercises to reduce belly and side fat at home

For those who want to slim their waist, improve body function and increase muscle tone, you can use yoga exercises to lose weight on the abdomen and sides - a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people have supple, elastic bodies and get rid of excess weight.Systematic exercises not only help lose weight on the sides, abdomen, thighs, but also help rejuvenate the entire body.

Does yoga help you lose weight and get rid of belly fat?

Many studies confirm that yoga exercises reduce belly and side fat more effectively than traditional gym exercises.Just half an hour a day doing certain asanas can help you lose 2.5 kg of excess weight per week.Exercises and meditation lead to a connection between mind and body, allowing you to intuitively switch to a healthy diet and give up unhealthy foods.

Benefits for the body

The exercise system helps to cope with overweight in several ways:

• get physical activity;
• speed up metabolism;
• form healthy eating habits.

As a result, you will definitely lose weight, although the desired goal will not be achieved as quickly as with exercise.There are other benefits to these exercises.Exercise will bring great benefits to the body:

• Your posture will be straight and your spine will be strengthened;
• Heart function will improve;
• The immune system and lymphatic system will be strengthened;
• Digestion and intestinal function are normalized;
• pressure will decrease;
• Muscle tension will be reduced.

Which yoga is best for weight loss?

The principle of weight loss with yoga exercises is based on isometric effects on muscles.Unlike electrical loading, muscle tissue is tense but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Hatha.Classic variations of the exercise are based on a leisurely pace and calm execution of the asanas.Loading is equivalent to strength training.There are 4 exercises in the basic complex.Teaching yourself asanas from photos and videos on the Internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.To make this system comfortable and highly effective, various devices are used: rollers, belts, racks.All loads are static;When developing the complex, the individual characteristics of students will be taken into account.
3. Ashtanga.During exercises from this system, it is important to achieve synchronization of breathing with movements.As a result, the body heats up and sweats a lot.The increased oxygen supply ensures the accumulation of vital energy.Practitioners gain strength and lightness.
4. Kundalini.The system includes meditation combined with movements.Classes have no contraindications;After regular exercise, the body will gain flexibility, strength and endurance.Additional benefits are increased resistance to stress, improved body function, and increased awareness and self-discipline.

Yoga at home

Yoga does not include dynamic movements.In some asanas you need to move, in others you just need to stay in a certain position.It is important to follow all the rules of implementation and monitor your breathing.For beginners, it may be difficult to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach this technique and choose a complex based on the beginner's body condition.

For abs and waist

To get an ideal body, beautiful stomach and hips and stay in shape, you don't need to exhaust yourself with strength training;Include yoga asanas in your arsenal.

Static exercises will help you form graceful body curves and firm abs:

• bar;
• Downward facing dog asana;
• Eagle pose;
• Twisted abdomen;
• Setu Bandha Sarvangasana;
• Turtle walking.

To have a flat stomach

This type of workout will help get rid of excess fat around your belly.One of the effective practices is self-massage for healing.Warm your hands by rubbing them together, then knead the sides and belly in a clockwise circular motion.Massage 2-3 times daily to increase blood flow and accelerate fat burning.

Some current yoga exercises to lose weight in the abdomen and sides include:

• cobra pose;
• Pavamuktasana;
• Bowing posture;
• Uddiyana bandha.

For beginners

Overweight people who have never exercised will find it difficult to lose weight through cardio or strength training.Yoga will help strengthen your muscles with even the simplest exercises for beginners.The main task is to focus on the correct technique of execution, as well as breathing, in this case you can count on a good result.

Asana

A common problem in women is a big belly.Some exercises from Indian exercise methods will help you have a slim and supple body.With daily practice, results will be seen within two weeks.Before starting your workout, remember to warm up.It is necessary to fix the asana for 1 minute, but for beginners this period can be shortened.Do each exercise at least twice.

Cobra pose

Starting position – prone:

• The legs are straightened and closed, the feet are wide open.
• Arms bent at the elbows, upward, hands placed under shoulders.
• While inhaling, lift your body up without leaning on your palms, using your back muscles to move.
• Halfway there, inhale and exhale slowly twice.
• At the end of the lift, your arms should be straight.Pull your head and neck up, your chin toward your chest and your glutes tight.
• After two breathing cycles, exit the asana.

Dog facing down

One of the popular yoga exercises for losing weight on the abdomen and sides is the Downward Facing Dog pose.First you should warm up, the end will be child's pose - Balasana.To perform Downward Facing Dog asana, after warming up, assume a kneeling position as follows:

• Place your palms at shoulder height, open your fingers and focus on their pads.
• keep your back straight, hips perpendicular to the floor;
• fix the foot, bend the toes, the heel points up, the outer tendons of the foot are parallel to each other;
• Face down, between the hands;Your neck should not bend, continuing the line of your back.

From this position you need to move to a plank position.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips spaced apart.Take 1-2 steps forward.You will feel the tendons under the knee stretch.Relax your head between your hands and body.Stretch your legs as much as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvis points upward.You need to stay in the asana position for 30 seconds - 1 minute, breathing regularly.

warrior pose

Yoga for Abdominals, Buttocks and Thighs offers the Warrior Pose exercise:

• To perform the asana, stand straight, then take a wide step back.
• When performing, feet are placed firmly on the floor.You need to straighten your lower back, raise your arms.
• Breathing is always maintained regularly and calmly.
• Hold the position for as long as you can bear.
• You can make the task more difficult by turning your body left or right.

Dhanurasana – bow pose

To perform the exercise, you need to lie on your stomach and relax:

• Stretch your arms along your body.
• Take a deep breath, bend your knees, lift them up and squeeze your ankles with your hands.
• The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, and keep your arms straight.
• You can hold your breath in this position or breathe slowly and deeply.Maintain the asana for as long as possible.
• While exhaling, return to the starting position.Repeat the exercise 5 times.

Triangle

Stand up straight, squeeze your abs, stretch your legs:

• Inhale, spread your legs 1 meter wide, stretch your arms to the sides parallel to the floor.
• Exhale, use your right hand to squeeze your right shin.
• Inhale and pull in the sides.
• Stretch your left arm up, while turning your head to the left.The hands are on the same line.
• Rotate your legs outward: right leg completely and left leg 45 degrees.Focus your gaze on your left palm.
• Stretch your spine and neck as much as possible.Hold the position for 30-60 seconds then repeat on the other side.

Kumbhakasana

Classic yoga for the abs and waist includes the plank pose or Kumbhakasana.To do this, you need to press your palms to the floor shoulder-width apart and transfer your body weight to them.Stretch your legs, pressing the socks firmly against the surface.This position resembles a plank position or a standard push-up position.The body should lie in the same plane, back and legs straight.

Exercise techniques

In order for classes to bring excellent results in the form of weight loss, improved functioning of systems and organs, as well as improved mood, you must adhere to certain rules:

• Training is carried out in a well-ventilated area;
• The best time is early morning or late evening;
• Breathing is done through the nose;
• Exercises are performed on an empty stomach.

You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home, using videos from professionals.Experts will show you when to lower or raise your arms, how to breathe while exercising, how to position your feet, stand up or lie down correctly.Choose for yourself the most comfortable and effective exercises.