In this article, we will learn ways to burn belly fat. Belly fat is the most stubborn fat present in the body. It has always been one of the biggest issues for the people, not only from the beauty point of view but also for many health problems. Most of the people struggle a lot to burn it off. Getting rid of your belly fat is important because it not only lowers your confidence but can also affect your health badly.
It not only makes your body unattractive but it also has potential of leading to many illnesses and diseases like obesity, high blood pressure, diabetes, cancer, etc. Your abdominal fat might also be a sign of more visceral fat. You can get rid of your belly fat through a good exercise regimen and healthy diet. Additionally, you can do some yoga poses which target your abdominal area and also helps in losing fat quickly.
NOTE: Please do not try the yoga poses if you have joint pain, heart problems, back pain, hip pain, hernia, high blood pressure, slipped disc, or arthritis. They are also not suitable for women during menstruation and pregnancy. People who have recently gone through surgeries like the abdomen, brain, spine or lungs should also avoid these yoga poses. Here are some of the yoga poses that can help you to burn your belly fat quickly.
Best Yoga Exercises to Burn Belly Fat:
1.) Mill Churning Pose to Burn Belly Fat
Mill churning pose, also known as Chakki Chalanasana is an effective yoga pose which is similar to the motion used to operate a traditional manual grinder. This yoga exercise will help reduce stubborn belly fat as well as post-pregnancy fat.
This pose tones the back, arm, abs, thigh muscles and uterine muscles apart from reducing abdominal fat in women to help regulate menstrual cycles. It also strengthens your chest, thighs and also improves your digestion.
Steps to Perform:
- In this yoga pose, you will need to sit with your legs stretched in front. Try to spread apart as much as you can.
- Then, you will need to stretch your arms in front of your chest. You will also need to interlock your fingers.
- Then simply form big circles by rotating your hands in a clockwise direction. Do not lift your legs or bend your knees while performing this action.
- Breathe out as you move forward and to the right, and breathe in as you move backward and to the left.
- In one direction make 10 rounds, then repeat in the opposite direction.
- Sit comfortably and relax until your breath becomes normal.
2.) Bow Pose to Burn Belly Fat
This Bow Pose will help you to get rid of belly fat and excess weight from the entire body. It strengthens the muscles of your back, groin, thighs, ankles, chest and abdomen.
This pose is also considered beneficial for improving digestion, promoting blood circulation, treating gastrointestinal problems, and also enhancing the functioning of the liver, small intestine, large intestine, and pancreas. It will also help you to get relief from your stress.
Steps to Perform:
- In this yoga pose, you will need to lie down on your stomach. Then place your chin on the floor and keep your legs stretched out completely.
- While inhaling, raise your legs and bend your knees toward your buttocks. Then carefully hold your ankles with your hands.
- You have to rise up slowly, then slowly lift your chest off the floor and look straight ahead.
- Hold your breath and stay in this position for about 20 seconds. Make sure that the weight of your body is on your abdomen.
- Exhale slowly and get back to the starting position.
- Repeat this eight to ten times.
- Finally, relax and continue to take long deep breaths for sixty seconds.
3.) Boat Pose to Get Rid of Belly Fast
Boat pose also known as Naukasana is the power-packed pose which provides complete workout for your body. It will help you to fight stubborn abdominal fat; legs and arms; tone the abs and strengthens the back, thigh, and abdominal muscles.
It also helps to regulate the functioning of the thyroid, pancreas, liver, kidney and lungs, while improving blood circulation and regulating blood sugar level.
Steps to Perform:
- Bend your knees and sit on the floor, feet on the floor, put your hands beside your hips and point fingers toward your feet.
- Inhale deeply, press on your palms, lengthen your spine and then pull yourself back slowly staying on your hips.
- Take deep breaths, lift your feet off the floor, and bring the level of your shins with the floor.
- Extend your arms to the front parallel to the floor and stay in this position for some time.
- Now you have to straighten your legs so that your body makes a ‘V’ shape and stay in this position for 3 to 5 breaths.
- Exhale, bend your knees and hug them tight.
- Inhale, elongate your spine and touch your knees to your forehead.
- Take a few deep breaths.
- Inhale while raising your head, then exhales while crossing your legs.
- Repeat these steps 4 to 5 times.
4.) Cobra Pose to Burn Belly Fat
The Cobra Pose, or Surya Namaskar or Sun Salutation is a part of the sequence of yoga postures. It is also another great pose to strengthen the abdominal muscles and reduce belly fat quickly.
It also strengthens the back and entire upper body. Plus, it adds flexibility to your spine. It even relieves fatigue, stress and improves the blood circulation throughout your body.
Steps to Perform:
- Lie down on your stomach and stretch out your legs as much you can.
- Place your palms under your shoulders and point your finger towards the front.
- You have to Keep your elbows close to your torso, chin on the floor and both your toes should touch the floor.
- Slowly raise your chest up and inhale, bend towards back as much as possible without using the strength of your arm.
- Hold this position for 20 to 30 seconds depending on your comfort level.
- Slowly lay flat and exhale, relax and take a few deep breaths.
- Repeat this at least five times, relaxes for fifteen seconds after each round.
5.) Wind Relieving Pose to Lose Belly Fat
Wind-relieving pose or Pavanamukthasana helps you to tone as well as strengthen the muscles of your thighs, abdomen, and hips. As the name says itself, this pose helps the body to pass gas which gets blocked in your intestine.
It also helps in regulating acid levels in the stomach, improves metabolism, treats constipation and reduces lower back pain.
Steps to Perform:
- Put your feet together and lie on your back, put arms beside your body and relax.
- Bend the right knee and bring it toward your chest while you exhale.
- Pull your thigh toward your abdomen with clasped hands. Make sure to keep your left leg straight.
- As you inhale, raise your head and shoulders off the ground and touch your right knee with your nose.
- Stay in this position for a couple of seconds while taking deep breaths.
- As you exhale, lower your body and get back to the initial position.
- Repeat this pose with your left leg and then with both legs.
- Perform this yoga pose three to four times in a day.
6.) Standing Forward Bend to Burn Belly Fat Naturally and Fast
Complete compression of the abdomen occurs while performing this yoga pose. This complete compression of abdomen leads to burning off stubborn belly fat. It will also stretch all the muscles of the backside of your body from the head to the toe and thus, helps to burn belly fat.
It is also effective while relieving digestive problems like constipation and increasing blood supply to the brain. It also helps to calm your mind and body and fights stress, fatigue, anxiety, insomnia and mild depression.
Steps to Perform:
- Stand up straight with your legs close together. Make sure your heels touch each other.
- Keep your hands on each side of your body.
- Inhale deeply and lift your hands slowly straight up over your head.
- Bend forward from the hips and exhale, keeping your legs straight.
- Now, you will need to place your hands on the ground. Make sure that your fingertips are in line and with your toes. Instead, you can wrap your fingers under your feet. If you cannot reach the ground, wrap your hands around the back of your legs.
- Bring your head close to your knees as much as possible, but keep your neck relaxed.
- Stay in this position for up to 1 minute, while taking deep breaths.
- To come out of this posture, slowly roll your body up and inhale, bringing the head up last.
- Repeat seven to ten times, with an interval of 15 seconds between 2 repetitions.