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6 Simple Yoga Asanas That Can Help Strengthen Core Muscles and Reduce Belly Fat

6 Simple Yoga Asanas That Can Help Strengthen Core Muscles and Reduce Belly Fat

Yoga is a great physical activity to try but it alone wouldn't be able to bring change if you don't make a lifestyle change to eating healthy food as well.

Many of us dream of having a toned waistline but sometimes our responsibilities get in the way of pursuing a healthier lifestyle. From waking up at 6 am to prepare school lunches to cleaning up around the house and then going to work, it probably leaves very little time for yourself. And the holiday season just adds a few more pounds that becomes harder to shed with each passing day, and it keeps increasing the waistline just a little bit more.

There are multiple reasons why people gain weight in the abdomen. It can be anything from poor diet, lack of exercise, to stress, or all three, if you don't have diseases that contribute to it, according to MedicalNewsToday. It is possible to include physical activity in your daily routine without spending hundreds of dollars on expensive gym subscriptions. It would require a change in your diet and some workouts, and yoga is a great way to tone and trim the abdomen.

Here are some yoga asanas or poses that can help strengthen your core muscles and tone belly fat:

1. Surya Namaskar (Sun Salutation)

This is a series of 12 yoga positions that affect the entire body. To do this, stand with your feet together and inhale. Then lift both arms and as you exhale bring them to the front of your chest. Fold your hands in the namaskar position. Stretch the arms backwards slightly and as you exhale bend forward. Try to touch your forehead with your knees. Then bend your left knee while stretching the right leg backwards. Your palms should be placed on the floor. Move into downward dog position then move your weight onto the tips of your toes. Move in forward so your hips are slightly elevated. Then move your torso in one move towards the floor. Then, inhale, stretch forward and moved into upward dog position. Then go back to downward dog. As you inhale bring your right leg forward between your elbows and stretch upwards. Then bring your left leg forward and inhale. Stretch back from the waist and return to the initial position.



 

2. Padahastasana (Standing Forward Bend)

This improves the abdominal muscles and digestion. To do this pose, stand with your hands on either side of the body and bring your feet together. Keep your spine straight and inhale deeply. Then lift your hand up and while exhaling bend down so your upper body is parallel to the floor. Then inhale again and while exhaling bend forward completely. Try to touch the floor with palms on the floor and don't bend your knees. Inhale while you come up. Keep the position for as long as possible for you.



 

3. Pavanamuktasana (Wind Relieving Pose)

This asana can strengthen the back and abdominal muscles and also improve digestion. Start by lying down face upwards and arms beside your body. Your heels should touch, and then bend your knees. Breathe in deeply and while exhaling bring the bent knees up to your chest. Hold your knees with your hands wrapped around them. Inhale again and while exhaling bring your chin up to your knees. Hold the position for 60 to 90 seconds. Breathe deeply. Repeat this seven to 10 times.



 

4. Naukasana (Boat Pose)

This asana can tone your abs and strengthen your muscles. Begin by lying down on the mat with legs stretched out and palms on either side of your body. Inhale and while exhaling lift your head, chest, and legs. Your arms will be stretched out so they are parallel with your legs. Gaze towards your toes. Hold the position for 30 to 60 seconds to begin with. Breathe normally during it. Start with five times and then go up to 30 repetitions gradually.



 

5. Uttanpadasana (Raised Foot Pose)

This pose can help tone your waist and hips. It can also help improve some stomach ailments. Begin with lying down face upwards and legs stretched out. Keep your hands on either side and heels touching each other. Inhale deeply and while exhaling tilt your back so that your ears are in line with your shoulders. Stretch as much as possible. Then, while inhaling raise your legs from the floor making a 45-degree angle with the floor. You can hold the pose for 15 to 30 seconds. Then exhale and straighten your legs so they make a 90-degree angle with the floor. Hold this pose for 30 seconds. Then return to the initial position. Do 10 repetitions.



 

6. Dhanurasana (Bow Pose)

This is a great pose for improving posture and strengthening the front and back muscles. Begin by lying face down on the mat. Bring your legs together and hands on either side of the body. Exhale deeply and bend your knees upwards. Lift your head and bend backward. Bring your arms backwards and hold your ankles. Balance on your abdomen and while inhaling try to lift your knees higher. Hold the position for 15 to 30 seconds. Repeat this 10 times if you're a beginner, and slowly work your way up to 30 times.



 

References: 

https://www.medicalnewstoday.com/articles/323309.php#why-is-belly-fat-dangerous

https://www.stylecraze.com/articles/yoga-asanas-to-reduce-belly-fat/#gref

https://www.bebeautiful.in/lifestyle/health-and-wellness/6-yoga-asanas-that-promise-to-reduce-belly-fat

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