The belly is a prized area of the body for many men and women. When fat appears for various reasons, people are often led to exercise as a means to get rid of it. Yoga is a type of flexibility exercise that, although not generally utilized for this purpose, can also double as a belly fat burner, provided that specific steps are followed. This involves some dietary adjustments, dedicated poses and variations that can intensify the workouts.
Step 1
Clean up the diet. No matter if you are running, jumping, lifting weights above your head or holding your leg out at a 90-degree angle to your body for 60 seconds, you are not going to lose a pound from anywhere on your body unless you clean up your diet. Eliminate fast foods, deep fried foods, processed foods and highly refined foods. Replace them with nutrient dense options like lean meats, fruits, vegetables, whole grains, beans, nuts and seeds.
Step 2
Do a plank circuit. Planks work the upper body and stomach at the same time. A regular plank is intense and it can target your belly, but to increase the intensity, a circuit can be done with a variation. Start off in a regular plank by placing your hands directly under your shoulders with your arms straight. Your toes should be on the ground and your abs should be contracted. Hold for 60 seconds. Now roll your body to the left and place your feet in a staggered stance. Place your right hand on your hip and hold yourself up with just your left arm. Hold for 60 seconds. Now roll over to the opposite side and hold for 60 seconds. Follow the same pattern for 45 seconds, 30 seconds and 15 seconds. After you have finished, do the whole circuit again, but in the opposite order. Hold for 30 seconds, 45 seconds then 60 seconds.
Step 3
Do boat pose crunches. To do this pose, sit on the floor with your legs out in front of you and your feet flat on the floor. Lift your legs up in the air, lean backwards and place your arms straight out past your legs and parallel to the floor. Straighten your legs and maintain a "V" shape with your body. Slowly lower and raise your upper body and legs in a scissor movement. Keep your legs about four inches above the ground when you are lowering.
Step 4
Draw in your stomach. There are a couple poses that involve drawing in your stomach which can help strengthen and tighten the inner ab muscles and contribute to belly fat loss. One of these poses is called uddiyana bandha, also known as "upward abdominal lock." To perform this exercise, stand with your feet about hip width apart. Slightly bend your knees, place your hands on your thighs and take a really deep breath. Exhale every bit of air out of your lungs and let your stomach extend. With no air in your lungs, draw your stomach in as far as possible, creating a hollowness in your abdomen. Create a visual that you are trying to touch your navel to your tailbone. Hold for five to 15 seconds when you first start doing them, and work your way up to 30 to 45 seconds.
Step 5
Do a windmill. A windmill is similar to an extended triangle pose, but it is in motion. Stand with your feet about four feet apart. Turn your right foot 90 degrees and turn your left foot to the right slightly. Grab a light dumbell and hold it in your left hand. Extend your left arm straight up in the air and place the back of your right hand on the inside of your right thigh. Bend laterally to the right, let your right arm slide down your right thigh towards the floor and keep your left arm straight up in the air above you. Slowly come back up and repeat. Keep your shoulders in line with your hips the whole time. Also keep both palms facing forward throughout the movement. Do a series of reps, then exchange sides.
Step 6
Attend Bikram yoga classes. It doesn't matter what the poses are, you will definitely sweat a lot by attending Bikram yoga. This is a 26-pose class that takes place in 105 degree F heat. A couple benefits this type of yoga has to offer is tightened, toned muscles and weight loss that can take place all over the body, including the belly.
Tips and Warnings
- If you go to Bikram classes, in addition to your yoga mat, bring two towels, water and an extra set of clothes to change in to after you are done. Also make sure not to eat at least two hours before you attend.
- If you attend Bikram classes, stay well hydrated before, during and after class. Bring at least a 32-ounce bottle of ice cold water with you when you attend and also put ice in it.
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