Yoga exercises for abdominal and side weight loss at home

For those who want to tone their waist, improve performance, and enhance muscle tone, there are yoga exercises to reduce weight in the abdomen and sides—a combination of asanas, breathing techniques, and meditation.Thousands of years of practice have helped people make their bodies flexible, elastic and shed excess pounds.Systematic exercise can not only reduce weight on the sides, abdomen, and thighs, but also rejuvenate the entire body.

Can Yoga Help You Lose Weight and Get Rid of Belly Fat?

Numerous studies have proven that yoga exercises are more effective at reducing belly and side fat than traditional gym workouts.Just half an hour a day of certain asanas can help you lose 2.5 kilograms of excess weight every week.Exercise and meditation lead to a connection between mind and body, allowing you to intuitively shift towards healthy eating and give up unhealthy foods.

Benefits to the body

The exercise system helps deal with excess weight in a number of ways:

• engage in physical activity;
• Speed up metabolism;
• Develop healthy eating habits.

Therefore, you will definitely lose weight, although not as quickly as you would with a fitness class.There are other benefits to these exercises.Exercise brings great benefits to the body:

• Your posture will be straightened and your spine will be strengthened;
• Heart function will improve;
• The immune system and lymphatic system will be strengthened;
• Normalization of digestive and intestinal functions;
• Stress will decrease;
• Muscle tension will be relieved.

Which type of yoga is best for weight loss?

The principle of yoga practice for weight loss is based on the isometric effect on muscles.Unlike power loading, the muscle tissue is tensed, but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Haha.Variation of a classic exercise based on a leisurely pace and calm asana performance.The load is comparable to strength training.There are 4 exercises for the basic complex.Learning asanas on your own based on photos and videos on the internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.For the comfort and efficiency of this system, various devices are used: rollers, belts, brackets.All loads are static; students' individual characteristics are taken into account when developing the complex.
3. Ashtanga.When practicing with this system, it is important to synchronize your breathing with your movements.The result is internal body heat and profuse sweating.Increased oxygen supply ensures the accumulation of vital energy.The practitioner gains strength and lightness.
4. Kundalini.The system includes meditation combined with exercise.There are no contraindications to the sessions; with regular training, the body will gain flexibility, mobility and endurance.Other benefits include increased stress tolerance, improved physical function, increased awareness and self-discipline.

do yoga at home

Yoga does not involve dynamic movements.In some poses you need to move, while in others you just need to stay in a certain position.It is important to follow all enforcement rules and monitor your breathing.For beginners, it can be difficult to independently assess the correctness of an asana, so it is recommended to contact a specialist to teach the technique and to choose complex asanas according to the physical condition of the beginner.

Targets abdominal muscles and waist

To get that ideal body, beautiful midriff and sides, and stay in shape, you don't have to exhaust yourself with strength training; add yoga asanas to your arsenal.

Static exercises will help you develop beautiful body curves and strong abdominal muscles:

• bar;
• downward dog;
• Eagle Pose;
• Twisted stomach;
• Setu Bandha Sarvangasana;
• Walking turtle.

For a flat belly

This type of exercise will help remove excess fat around the abdomen.One of the effective practices is self-therapeutic massage.Rub your hands together to warm them up, then knead your sides and belly in clockwise circular motions.Massage 2-3 times a day to increase blood flow and speed up the fat burning process.

Some current yoga exercises for abdominal and side weight loss include the following:

• cobra pose;
• Pawan Mukta Asana;
• Bowing posture;
• Bandha.

for beginners

Overweight people who have never exercised may find it difficult to lose weight through aerobic exercise or strength training.Even with the simplest exercises a beginner can do, yoga can help strengthen muscles.The main task is to focus on the correct technique of execution as well as breathing, in which case you can count on good results.

Asana

A common problem for women is a big belly.Certain exercises in Indian practices will help you achieve a slim and flexible figure.With daily training, you can see results within two weeks.Before you start exercising, be sure to warm up.It takes 1 minute to hold the pose, but this time can be shortened for beginners.Perform each exercise at least 2 times.

cobra pose

Starting position - prone:

• Straighten your legs, close together, and extend your feet.
• Arms bent at elbows, pointing upward, hands under shoulders.
• As you inhale, lift your body up without resting your palms on your hands and use your back muscles to move.
• Halfway through, inhale and exhale slowly twice.
• At the end of the lift, your arms should be straight.Pull your head and neck upward, your chin should be pointed toward your chest, and your buttocks muscles should be tense.
• After two breathing cycles, exit the pose.

downward facing dog

Downward dog is one of the popular yoga exercises for abdominal and side weight loss.First you should do a warm-up and end with child's pose - Balasana.To do Downward Dog, after warming up, take the following kneeling position:

• Place your palms at shoulder level, spread your fingers, and focus on the pads of your fingers.
• Keep your back straight and your hips perpendicular to the floor;
• Keep your feet fixed, bend your toes, heels up, and the outer ribs of your feet parallel to each other;
• Place your face down between your hands; your neck should not be bent, keeping the line of your back.

Move from where you need to into a plank position.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor, fingertips spread apart.Take 1-2 steps forward.You should feel a stretch in the tendons below your knee.Relax your head between your hands and body.Stretch your legs as far as possible, plant your feet firmly on the floor, and keep your arms straight.Pelvic bone points upward.You need to hold the asana for 30 seconds - 1 minute, breathing regularly.

warrior pose

Abdominal, butt and thigh yoga offers warrior pose exercises:

• When practicing an asana, stand up straight and then take a large step back.
• While performing, keep your feet firmly on the floor.You need to straighten your lower back and raise your arms.
• Breathing remains even and calm at all times.
• Stay in this position for as long as you can bear it.
• You can make the task more difficult by turning your body to the left or right.

Dhanurasana – Bow Pose

To perform this exercise, you need to lie on your stomach and relax:

• Extend your arms along your body.
• Take a deep breath, bend your knees, lift your knees, and hold your ankles with your hands.
• This position is similar to drawing a bow.Lift your head, chest, and hips as high as possible, tighten your back, and keep your arms straight.
• You can hold your breath or take slow, deep breaths in this position.Hold the pose as long as possible.
• While exhaling, return to the starting position.Repeat the exercise 5 times.

triangle

Stand up straight, draw in your abs, tighten your legs, and then:

• Inhale, open your legs 1 meter wide, and open your arms to both sides parallel to the ground.
• Exhale and clasp your right calf with your right hand.
• Inhale and contract to the sides.
• Extend your left arm upward while turning your head to the left.Keep your hands on the same line.
• Turn your legs out: right leg all the way out, left leg at 45 degrees.Focus on your left palm.
• Extend your spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.

apnea

Classic yoga for the abs and lower back includes plank poses or kumbhaka poses.To do this, you need to press your palms on the floor, shoulder-width apart, and shift your weight into your palms.Stretch your legs and press your socks firmly against the water.This position is similar to a plank or standard push-up position.The body should be on the same plane, with the back and legs straight.

practice skills

In order for the program to achieve excellent results in terms of weight loss, improvement of system and organ function, and improvement of mood, you must adhere to certain rules:

• Training takes place in a well-ventilated area;
• The best time is early morning or late afternoon;
• Breathing is through the nose;
• These exercises are performed on an empty stomach.

Not only can you learn how to perform the asanas correctly under the guidance of an instructor, but you can also learn how to perform the asanas correctly at home using videos from professionals.Experts will show you when to lower or raise your arms, how to breathe while exercising, where to place your legs, and how to stand or lie down properly.Choose the exercises that are most comfortable and effective for you.