The abdominal region is a common trouble spot. Certain aerobic and abdomen-targeting exercises can promote weight loss and muscle strength in that area; however, you may want to work the abdominal area using a slower, low-impact means of exercise. Yoga can provide these benefits, as well as help you reduce stress and manage depression, anxiety and insomnia.
Pavan-Muktasan
This versatile pose helps reduce abdominal fat and rid the abdominal region of gas. It also promotes hip and knee flexibility. Lie on your back, keeping your appendages relaxed and rested, and inhale. As you keep your left leg straight, slowly bend your right leg at the knee and bring the leg up toward your head. Hold this leg against your stomach using interlocked hands. Next, lower your head so that your nose touches your knee. Hold this position, and the breath, for 30 seconds. Exhale and return the leg to its original position. Repeat the process with your left leg. You can also perform this exercise by lifting both legs at the same time. Perform this exercise as often as desired.
Dhanurasan
Not only does this exercise help decrease abdominal fat, it also increases spinal flexibility. Lie on your stomach. Bend your legs at the knees and slowly lift them up behind you. Grab onto each ankle with your hands. Keeping your knees together, simultaneously pull with your hands and push with your legs until only your stomach is resting on the floor or mat. Your buttocks will be arched in this position. Hold for 30 seconds and release.
Uddyiana Bandha
This abdominal lift helps tone the internal organs in the abdomen, as well as strengthen the abdominal muscles, reduce fat and relieve constipation and gas. The uddyiana bandha consists of two exercises. First, stand with your feet about 1 foot apart and knees slightly bent. Lean forward using your waist as the fulcrum and place your hands right above your knees. Inhale deeply and push your abdomen out. As you exhale, pull your abdomen in. Do not breathe in again; instead push your stomach in farther and wait to inhale for 10 seconds. For the second exercise, repeat this process but instead of holding your stomach in after exhaling, quickly push your stomach in and out 10 times without inhaling again. Stand up straight and breathe at your normal pace.
Mountain Tilt
Mountain tilt is a yoga stretch that elongates the abdominal muscles to keep that region lean and strong. Stand with your arms at your sides and your feet hip-width apart. Keep your toes pointed. Extend your arm fully above your head, keeping your fingers pointed. Bend sideways at the waist, keeping your body extended upward and out to that side. Hold this stance for a few seconds and release. Repeat on the other side for one repetition. Perform three to five repetitions as often as desired.
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