Yoga poses and breathing exercises tone the belly muscles. Although the misconception that yoga is just about stretching is still somewhat prevalent in the minds of non-practitioners, yoga is a challenging discipline for your core muscles and may be used to strengthen your whole body. Yoga offers exercises to work the belly muscles of beginners and even advanced exercisers.
Uddiyana Bandha
Uddiyana Bandha is a yoga breathing exercise that involves lifting the diaphragm in, tightening the abdominal muscles. This exercise is part of pranayama, or breath control. To perform this exercise, stand up with your hands on your thighs or hips. Round your back and tilt your chin down. Breathe all the air out of your body and draw your abs in as much as you can, pushing the diaphragm up. Hold for a few seconds to retain the breath and then exhale completely.
Malasana
Malasana, or garland pose, is a yoga pose that focuses on the abdomen and thighs. The ankles, groin and back stretch as the muscles of the belly tighten. To do this pose, go into a deep squat with your feet as close together as you can without raising your heels. Alternatively, you can place a thin mat under your heels. Bring your triceps against your knees and inner thighs with your elbows bent and your palms pressed together in prayer position. Your fingers point upward. Keep your spine straight and drop your hips as much toward the floor as you can get them without sitting down. Gently push your thighs open with your arms. Remain in the pose for the desired length of time.
Eka Pada Koundiyanasana I
Eka Pada Koundiyanasana I is an arm balance pose that builds core strength as well as strengthening the arms and wrists. To perform this yoga posture, bend your left knee and open your hip to rest the outside of your leg on the floor. Sit on your left heel. Put your right foot on the floor beside your left knee with the leg bent. Rotate your upper body to the right. Bend your left arm and place it against the outside of your right thigh. Lean to the right so that your left palm can touch flat on the floor with the arm straight, then put your right hand on the floor shoulder-width distance from your left hand. Slowly shift your weight onto your arms and bend them slightly as you bring your left leg off the floor. Squeeze your abs to support your balance. Lean forward and extend your right leg straight to the side with your outer thigh still resting on your left tricep. Slowly extend your left leg straight behind you. Tilt your body back until it is parallel to the floor. Hold for the desired length of time and then switch sides.
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