Belly fat—especially in the lower tummy area—can be stubborn and frustrating to lose. While there’s no magic way to spot-reduce fat, yoga offers a holistic approach that helps burn calories, tone the core muscles, reduce stress, and improve digestion—all of which contribute to a flatter, stronger midsection.
How Yoga Helps Reduce Lower Belly Fat
Boosts Metabolism: Regular yoga practice activates internal organs and enhances digestion, helping the body burn fat more efficiently.
Strengthens Core Muscles: Many yoga poses engage the abdominal muscles, tightening and toning the lower tummy.
Reduces Stress Hormones: High cortisol (the stress hormone) can lead to fat accumulation in the belly. Yoga’s meditative aspect helps lower cortisol levels.
Improves Posture: Better posture supports core engagement and prevents the stomach from appearing bloated or saggy.
Effective Yoga Poses for Lower Belly Fat
1. Boat Pose (Navasana)
How to do it:
- Sit on the mat with your legs stretched out.
- Lean back slightly and lift your legs off the floor to form a “V” shape.
- Extend your arms parallel to the floor and hold for 15–30 seconds.
Benefits: Strengthens the lower abs and hip flexors.
2. Plank Pose (Kumbhakasana)
How to do it:
- Start in a push-up position.
- Keep your body in a straight line from head to heels.
- Engage your core and hold for 30–60 seconds.
Benefits: Tones the abdomen, shoulders, and back.
3. Bow Pose (Dhanurasana)
How to do it:
- Lie on your stomach and bend your knees.
- Hold your ankles and lift your chest and thighs off the floor.
- Hold the pose for 20–30 seconds.
Benefits: Stimulates the abdominal organs and strengthens the core.
4. Cobra Pose (Bhujangasana)
How to do it:
- Lie on your stomach with palms under your shoulders.
- Inhale and lift your chest upward, keeping your pelvis grounded.
- Hold for 20–30 seconds.
Benefits: Tones the abdominal area and improves flexibility in the spine.
5. Bridge Pose (Setu Bandhasana)
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Lift your hips upward and interlock your hands under your back.
- Hold for 20–30 seconds.
- Benefits: Engages the core and glutes, reducing fat around the stomach and waistline.
Additional Tips for Best Results
- Practice yoga regularly: At least 4–5 times a week.
- Combine with a healthy diet: Include fiber, lean protein, and lots of water.
- Add breathing exercises (Pranayama): Techniques like Kapalabhati and Anulom Vilom enhance metabolism and cleanse the system.
- Stay consistent: Visible results come with dedication and patience.
(This article is intended for your general information only. Zee News does not vouch for its accuracy or reliability.)