Fat on the abdomen often appears even in thin people, and he is very difficult to get rid of. Not only that bulging tummy is immediately evident and he brings a lot of distress. It also affects the overall health. The fat in the abdominal area can lead to Type II diabetes, heart problems and cancer, so it is very important to get rid of him.
Yoga - a very effective way to deal with this problem, it will confirm any person who is engaged in it a little bit. Of course, exercise alone will not solve all: yoga help to visually reduce the stomach, but 70% of success depends on proper nutrition.
1. Cobra Pose (Bhudzhangasana)
This posture not only helps to remove the stomach, but also strengthens the muscles of the abdomen. Exercise in general, strengthens the upper body, and the back becomes stronger and more flexible.
The pose is not recommended for patients with ulcer, hernia, back injury, as well as pregnant women.
Lie on your stomach, stretch your legs and lean on the palms (they must be located directly under the shoulders).
The chin and toes should touch the floor.
Slowly breathing in, lift the body in his arms. Flex the back as far back as you can.
Depending on the state of health, keep this position 15-30 seconds.
Slowly exhale, return to starting position.
Repeat the exercise five times with short intervals of 15 seconds.
2. Pose the bow (Dhanurasana)
The pose strengthens the central part of the abdomen. To achieve good results, during exercise, try slowly rocking back and forth. It improves digestion and trains the flexibility of the whole body.
Lie on your stomach, bend your knees, lift up the lower leg, get hands behind his back and grab the ankle on the outside.
Inhale, exhale, arch your maximum, raising the pelvis and chest off the floor. The head should take as far as possible back.
Try to hold this position 15-30 seconds and follow the breath.
On the exhale, return to starting position, stretching his arms and legs.
Repeat the exercise five times with 15-second intervals.
3. Boat Pose (Naukasana)
Wonderful position to remove fat from the waist. Moreover, it has beneficial effects on appetite and strengthens the leg muscles.
Lie on your back, stretch your legs, put his hands close to the body, palms up.
Inhale and slowly raise your legs, try to keep them straight and bend your knees.
Pull the socks and try to raise your legs as high as possible.
Stretch your arms and try to get their toes; hold your body at an angle of 45 degrees.
Breathe evenly, hold the position for 15 seconds.
Repeat the exercise five times at intervals of 15 seconds.
4. Plank (Kumbhakasana)
Kumbhakasana - one of the easiest postures in yoga, but at the same time very effective for burning fat. Plank tones and strengthens the shoulders, arms, back and buttocks.
Exercise is contraindicated for people with high blood pressure and those who have a sore back or shoulders.
Get on your knees, put your hands in front of him.
Pull the legs back and go up on his toes, as in push-ups; Lift up on the hands.
Take a deep breath, stretch your neck and look straight ahead; back should be straight, you feel a slight tension in the abdominal area.
From head to toe your body should be a straight line.
Hold for 15 to 30 seconds; if you feel the strength to try to do it as long as possible.
Repeat five times with short intervals.
5. Pose the release of the wind (Pavanamuktasana)
Besides the fact that this asana relieves back pain and strengthens the abdomen and thighs, it has many more advantages. For example, release of wind posture improves bowel and normalizes the acidity level, speeds up the metabolism.
Lie on your back, stretch your legs, arms parallel to the stretch.
Pull the legs, keep your heels together.
As you exhale, bend your knees and slowly raise them to his chest.
To keep the correct position, hugging her knees.
Breathe deeply and hold this position 1-1, 5 minutes.
On the exhale, lower the arms and legs on the floor.
Repeat this exercise five times intermittently.
If you want to accelerate the metabolism, it is recommended to perform a set of exercises in the morning. And to achieve results quickly repeat the posture three days a week for three to five times a day.