Yoga

Yoga for Weight Loss: Top Poses to Burn Belly Fat and Build Core Strength

Whether you’re seeking spiritual balance, a relaxing retreat, or a stronger body, yoga has something for everyone. If you’re not incorporating yoga into your weight loss routine, you’re missing out. We spoke with a fitness expert who revealed five of the best yoga poses to reduce belly fat and sculpt a leaner, stronger body.

Why Yoga for Belly Fat?

A 2022 meta-analysis published in Obesity Science & Practice found that consistent yoga practice can significantly lower body mass index (BMI). Among yoga’s many benefits, there’s a secret advantage: certain poses are especially effective at strengthening and toning the abdominal muscles. If you’re ready to learn more, here are five key yoga exercises to help reduce belly fat.

Chair Yoga for Core Strength

The good news is you don’t have to be extremely flexible or perform complex poses to see results. A few common yoga poses can do the trick. However, it’s important to remember that yoga alone won’t eliminate belly fat.

“If you’re aiming to lose belly fat, it’s crucial to maintain a balanced diet, exercise regularly, manage stress, and prioritize sleep. You can’t target specific areas for fat loss, but these five yoga poses will strengthen your abs and core. They engage multiple muscle groups, increase your heart rate, and burn more calories. Once you reduce overall body fat, your toned muscles will become more visible.”

Whether you’re new to yoga or a seasoned practitioner, these five poses are highly effective for tightening your core and reducing belly fat. Let’s explore them:

1. Boat Pose

Boat pose requires you to balance on your sitting bones while creating a “V” shape with your body. This move targets the abdominal muscles, helping to tone your midsection and build a stronger core.

“Boat pose is performed by sitting on the floor and balancing on your tailbone with your torso and legs lifted off the ground,” explains Zucker. “You can bend your knees or straighten your legs for an extra challenge. Holding this position engages your abs to stabilize your torso, keep your spine straight, and hold your legs up.”

Hold the boat pose for 30 seconds, repeating it three times. For a more advanced workout, move from boat pose into a hollow body position and back again. Complete three sets of 10 repetitions for this variation.

2. Plank Pose

Plank is a classic core exercise that also works your shoulders, arms, and legs. It’s a full-body workout with the added benefit of targeting belly fat.

“Plank pose is a powerful full-body exercise that engages your core while also strengthening your upper and lower body. When holding your plank, pull your belly button towards your spine to fully engage your abs,” advises Zucker.

Aim for three rounds of 30- to 45-second holds in the plank position.

3. Side Plank Pose

The side plank works not only your core but also your obliques, helping to sculpt a more defined waistline.

“Side plank strengthens one side of your body at a time, while focusing on one arm. To challenge your obliques further, make sure to lift your bottom hip off the ground,” Zucker recommends.

Try three sets of side planks, holding each side for 20 to 30 seconds.

4. Bridge Pose

Although the bridge pose is known for stretching the spine and hips, it also engages your core and can help tone your midsection.

“Bridge pose is often used as a backbend, but it’s also a great way to strengthen your abs and glutes,” says Zucker. “Keep your lower back straight and pull your navel toward your spine as you lift your hips. At the top of the pose, squeeze your glutes. This position works your lower body as well as your core.”

Perform three sets of 10 to 12 bridges, or hold the pose for 30 seconds and repeat it three times.

5. Chair Pose

Chair pose involves sitting back into an imaginary chair while engaging your core. This move will help speed up calorie burning and strengthen your abs.

“Chair pose targets your entire body while working your abs. In this position, you’re essentially at the bottom of a squat, using your core muscles to keep your spine straight and your torso upright. This pose also works your lower body, and holding your own weight will raise your heart rate, boosting calorie burn,” Zucker explains.

Hold chair pose for 30 to 45 seconds, repeating three times. For an alternative, perform three sets of five chair poses, holding each for 15 seconds.

Incorporating these five yoga poses into your routine can help you strengthen your core and work towards a leaner, more toned physique. However, remember that a combination of proper diet, regular exercise, and healthy habits is essential for losing fat and achieving lasting results.

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