7 Simple Yoga Exercises for Flat Stomach | Yoga For Stomach Fat In 2021

Are you struggling for a flat stomach? getting a flat stomach is not the easy task for everyone. So don’t worry guys, that is why today we are going to talk about the 7 effective yoga exercises for flat stomach, that will help you to getting a flat tummies, lose belly fat and develop your core muscles.

If you do this stomach yoga exercises twice a week and if you continue it for a long time, then believe me you will able to see some results after few days.

These exercises are going to be a perfect training system for beginners because no equipment is required to perform these exercises and you can do them anytime, anywhere.

So today we will talk about the strength of our midsection which is very important for our daily life and workout.

Now the exercises that I am going to talk about, the variations of the exercises will help you to flatten and tighten your stomach. So, stay tune with us to the end and read this article completely.

Are you ready? So, let’s get started about this yoga asanas for flat stomach.

Must Read :

Here are the 7 yogasana for flat stomach

1. Bhujangasana (Cobra Pose)

7 Simple Yoga Exercises for a Flat Stomach

The bhujangasana is the best yoga exercise to reduce tummy fat. It is a great yoga workout for tummy toning.

Bhujangasana is excellent yogasana for stomach which increases flexibility, strengthen the chest muscles, shoulders and abdomen.

How to Perform :

  • First lie down on the ground with the help of your abdomen.
  • Then bring your feet together and place your forehead on the ground.
  • Then bring your palm to the both sides of your chest and place your knee close to your torso.
  • Now inhale and slowly lift your head, chest and abdomen from the ground and come to the cobra pose. One think to keep in mind is to arch your upper back as much as you comfortable with that.
  • After that hold this position for 10 to 15 breathe.
  • Then when you come out from this position, exhale and slowly bring down your abdomen, chest and head to the ground.
  • After that place your arms next to your hips and relax.

2. Salabhasana (Locust Pose)

Salabhasana
Image Source – Google | Image By – www.sureshotayurveda.com

Salabhasana is the best yoga core exercises to strengthen the back and increases flexibility of the back muscles.

This asana helps to strengthen the chest and abdominal muscles. It is also improve the digestive process of the body.

How to Perform :

  • First lie down on the ground with the help of your stomach and place your arms on either sides of your hips.
  • Then with inhalation bring your arms above your hips and together lift your legs, head and chest from the ground. Always remember lift your legs as much as possible.
  • Then look forward and maintain this position for 20 to 30 seconds.
  • After that when you come out from this position, exhale and come to the starting position.

3. Phalakasana (Plank Pose)

Phalakasana

Phalakasana strengthens the muscles of your arms, shoulders, wrists, abdominal and legs. And it is one of the most effective yoga for flat tummy because it works directly on your overall core muscles.

How to perform :

  • First Place your knees and hands on the ground in a table top position.
  • After that with inhalation extend your right leg to the back and toes touch the ground.
  • Then extend your left leg to the back and toes touch the ground, and engage your core.
  • One thing to keep in mind is that distance between your palms and feets is equal to your shoulders distance. And to have a little gap between the fingers of your hand, and to maintain a straight line from your feets to your head.
  • Now hold this position for 30 seconds to 1 minutes.
  • When you are ready to come out from this position, exhale and slowly drop your knees to the ground and return to your hands and knees.

4. Pavanamukta Asana (Wind Relieving Pose)

Pavanamukta Asana
Image Source – Google | Image By – www.stylecraze.com

The pavanamukta asana is one of the effective yoga exercise to reduce tummy fat.

It is helps to strengthens the muscles of the lower back and abdominal. Pavanamukta asana also helps to remove stubborn fat from hips, thai and abdomen.

How to perform :

  • First lie down on the ground with the help of your back.
  • Then relax and place your arms on both sides of your hips and put your legs together.
  • Then with inhalation bring your right leg to closer to your lower abdomen and then raise your hands and interlock your fingers and press your thai towards your chest.
  • After that as you exhale lift your upper back and try to touch your right knee with your chin.
  • Now hold this position for a few seconds.
  • Then release your upper back to your starting position, then your hands and then your leg.
  • After that with inhalation bring your left leg to closer to your lower abdomen and then raise your hands and interlock your fingers and then press your thai towards your chest.
  • Then as you exhale lift your upper back and try to touch your left knee with your chin.
  • Now hold this position for a few seconds.
  • Then release your upper back to your starting position, then your hands and then your leg.
  • After that relax and your palms facing towards the ceiling.
  • Now with inhalation bring your both legs to closer to your lower abdomen and then raise your hands and interlock your fingers and then press your thai towards your chest.
  • After that as you exhale lift your upper back and try to touch your both knees with your chin.
  • Then hold this position for a few seconds.
  • After that release your upper back to your starting position, then your hands and then your legs.

5. Uttana Padasana (Leg Raise)

Uttana Padasana
Image Source – Google | Image By – northsydneyyoga.com.au

Uttana padasana strengthens and tones the muscles of back, thigh and abdominal.

According to the expert uttana padasana is most effective yoga to reduce tummy fat. It is very helpful for those who wants to loss their unwanted side stomach fat.

How to perform :

  • First lie down comfortably on the ground with the help of your back.
  • Then put your legs together and straight, and place your palms on either sides of your hips.
  • After that arch your upper back and raise your arms off the ground.
  • Then with inhalation lift your feet from the ground at 30 degree without bending your knees.
  • Now hold this position for 5 to 6 seconds.
  • After that bring your feet from 30 to 45 degree angle.
  • Then hold this position at 45 degree for 5 to 6 seconds.
  • Then with exhalation slowly bring your legs and arms to your starting position.

6. Tadasana (Mountain Pose)

7 Simple Yoga Exercises for a Flat Stomach
Image source – Google | Image by – indusscrolls.com

This asana helps to strengthens and shapes the core and abdominal muscles. Tadasana increases blood circulation and helps to properly move blood throughout the bloodstream to your whole body.

How to perform :

  • First stand on your feet with slightly hip width apart and place your arms are on the both sides. Remember your body weight is equally divided to your both legs.
  • Then raise your hands and interlock your fingers.
  • After that turn your palms upwards and place them over your head. One think to keep in your mind is that do not touch your head when you place your hands over your head. Always keep some distance between your palms and head.
  • Now inhale and gently lift your hands with your palms facing upwards and stand on your toes, putting all your weight on them.
  • Then hold this position for as long as you can with normal breathing.
  • After that as you come out from this position, exhale and gently coming down and back to your starting position.
  • Perform this asana for at least 5 times.

7. Ustrasana (Camel Pose)

7 Simple Yoga Exercises for a Flat Stomach

The ustrasana  is the best yoga for toning your abdominal, pelvic and neck organs. Ustrasana strengthening the muscles of the back, arms and shoulders, and also it increases the flexibility of the spine.

It is very effective obese yoga for removes stubborn fat from the tummy, thigh and back. And that is why it is one of the most effective yogasana for obesity.

How to perform :

  • First sit on the ground in vajrasana.
  • Next gently stand on your knees and place your both hands on either sides of your body.
  • Keep your knees and feets both are hips width apart.
  • Then with exhalation raise your right hand up and place your right palm on your right heel.
  • After that raise your left hand up and place your left palm on your left heel.
  • Then with inhalation push your hips forwards as your drop your head.
  • Then stay in the camel pose for 15 to 30 seconds. Always remember, try to balance your body during this pose.
  • Now with exhalation gently come up from this pose in the same way and sit in the vajrasana.
  • After that relax in the child pose.
  • Perform this activity 5 times.

FAQs

Q1. How long should you hold a yoga pose?

Ans. It is not possible to say exactly how long to hold yoga poses. This is based on what kind of yoga exercise you are doing. And besides, it depends on what your goals are.

If your goal is weight loss then you do not have to hold the pose for a long time and if your goal is to improve the flexibility of your body then you may have to hold the pose for 10 to 15 breaths or more.

Q2. How to get rid of upper stomach fat?

Ans. If you want to know about how to loose upper stomach fat then you really need to do some effective yoga asanas and as well as of maintain a proper diet, e.g. Navasana, Astrasana, Phalakasana, Salabhasana, Bhujangasana.

Q3. How to lose stomach and thigh fat?

Ans. If your goal is to getting a washboard stomach and toned thighs, then you have to follow some very effective exercises that are works on your core and legs. For example :-

  • Tadasana.
  • Uttana Padasana.
  • Pavanamukta Asana.
  • Phalakasana.
Connect with us

4 thoughts on “7 Simple Yoga Exercises for Flat Stomach | Yoga For Stomach Fat In 2021”

  1. 6) Avoid the gum Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time. 7) Chuck the carbs Our muscles are habitual of storing a kind of carbohydrate known as glycogen. This stored carbohydrate is only consumed when our body does some extra exercise. When we get rid of carbs, we can actually access this stored fuel and consume it off. For this avoid consuming carbs after lunch and substitute with low-carb food so that no new fat is stored. 8) Eat your fiber Fiber is amazing when it comes to helping digestion. Organic fiber cereals actually prevent constipation and help you get that flat stomach quickly if consumed regularly in breakfast. Substitute high fiber oats with any traditional cereal and that flat belly isn’t far.

    Reply

Leave a Comment