Home Health 5 yoga poses that help you show off a flatter belly

5 yoga poses that help you show off a flatter belly

To achieve greater toning in the belly area we can increase the time of each exercise as we gain resistance, and even place some weight in the area

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kumbhakasana-yoga

To have a flat and toned belly is necessary to adopt a healthy lifestyle that combines good eating habits with an exercise routine.

While there are many “extra” aids to get the desired measures, it is essential to keep in mind that diet and training are the most important pillars.

Leaving this clear, today we want to share in detail 5 yoga postures that, practiced on a regular basis, can help to flatten this area of the body while increasing the burning of calories.

The most interesting thing is that, in addition to this wonderful benefit, you will be toning the muscles and increasing your physical endurance.

Go ahead and do it at home!

1. Posture of the cobra

bridge-pose-on-elbows
bridge pose on elbows

The posture of the cobra (Bhujang asana) is recommended to strengthen the abdominal muscles and relax the lower back.

It is ideal for those who, in addition to fighting fat, look for a toned and slender abdomen.

How to do it?

  • On a mat, lie on your stomach on your stomach, with your legs stretched out on the floor and your arms lifting your torso (as in the image above).
  • Inhale slowly and try to lift your chest as much as possible.
  • Hold the position for 20 seconds and return to the ground with a slow movement.
  • Then, perform 3 to 5 repetitions, increasing the time as you gain strength.

Note: avoid this posture if you suffer back, hernia or pregnancy injuries.

2. Boat posture

While this position is ideal for toning the abdominal muscles, it is also recommended to strengthen the legs and back.

The position works together these muscle groups and, since it requires balance and strength, is ideal for increasing resistance.

How to do it?

  • Lie on your back on your mat, with your legs together and extended, and arms at your sides.
  • Inhale and start lifting your legs and torso as much as you can.
  • The arms should be stretched, as if you wanted to touch the feet.
  • Be sure to make a full 45 degree angle and breathe deeply while holding the position for 15 to 20 seconds.
  • Perform 3 or 5 repetitions per session.

3. Bow posture

bow-pose-in-ballet
bow pose in ballet

This interesting posture is ideal for decreasing waist measurements and toning the belly muscles.

Its regular practice relaxes the muscles of the lower back and also serves to support the functions of the digestive system.

How to do it?

  • Lie face down on a mat, with your legs straight and your arms at your sides.
  • Next, bend your knees and bring your arms back to grasp your feet or ankles.
  • Inhale and raise your head while you bend the body as if trying to form a bow.
  • Hold the position for 15 to 30 seconds and perform deep breathing.
  • Exhale while you return to the starting position and do 5 repetitions.

4. Posture of the table

The posture of the board (Kumbhakasana) is an exercise of physical resistance that allows us to work the belly and the muscles of the back.

Although it seems simple, its practice requires balance and concentration, since it puts the whole body to work.

How to do it?

  • Face down; support the body with the tips of the feet and the palms of the hands.
  • Make sure you stretch your legs well and keep your hands just below the shoulders.
  • Next, lift the torso off the floor, while pushing with your hands down to increase the intensity of the exercise.
  • Inhale and keep the spine aligned and hold for 20 to 30 seconds.
  • Exhale and lower the body with a gentle movement until you are in a resting position.
  • Make 3 repetitions.

5. Bridge

bridge-pose
bridge pose

The bridge pose is a simple exercise that helps improve the appearance of the belly while strengthening your muscles.

Its habitual practice also allows diminishing the tension of the back and the flaccidity of the gluteus.

How to do it?

  • Lie on your back, with your legs bent and your hands at your sides.
  • Pull your shoulders back a little and grab your heels with your hands.
  • Without taking off the feet of the ground, raise the hip and try to separate it from the ground as much as you can.
  • Also lift the buttocks and try to form a bridge with the back.
  • Hold the position for 15 seconds and, while returning to the starting position, exhale.

Are you ready to start strengthening your abdomen? If you are already improving your diet and doing aerobic exercises, complement your routine with these positions and discover its benefits.

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