For many, excess body fat is stored in the abdominal region. Diet and exercise are essential for burning fat and flattening the stomach. Certain yoga poses, especially core exercises, may help burn excess fat and tone the abdominal muscles. Talk to your doctor before beginning this or any exercise program.
Head-to-Knee Pose
Janu Sirsasana, or head-to-knee forward bend, is a variation of the standard seated forward bend. This pose is designed to help elongate the large muscles of the body, including muscles in the legs, back and torso. Janu Sirsasana is used therapeutically to relieve back pain, but it also helps to improve digestion and elimination, which are essential when trying to flatten the tummy.
Sit upright on the floor. Bend your right knee and bring the foot into the groin. For extra stimulation of the abdominal organs, place the foot on top of the left thigh. Inhale and reach overhead. Exhale and bend forward, reaching for the foot or ankle. Breathe deeply and hold for up to one minute. Repeat the stretch on the opposite leg.
Revolved Side Angle Pose
Parivrtta Parsvakonasana, or revolved side-angle pose, is a challenging pose that strengthens the core muscles, along with your arms and legs. Like Janu Sirsasana, it is considered beneficial for improving digestion and elimination. It also helps to improve balance and physical stamina.
Begin standing in the middle of your mat with your legs together. Step the right foot forward and the left foot backward. Bend the right knee and come into a lunge, placing the hands on the mat for support. Keep the left hand on the floor next to the right foot, and twist to the right, raising the right arm up in the air. Hold this pose for up to one minute, then repeat on the opposite side.
Plank Pose
Plank pose is specifically designed to strengthen core muscles, especially the abdomen. It tones the stomach while strengthening the arms and back. Come onto the mat, flat on your stomach. Place your hands directly under your shoulders, elbows in. Push up, lifting your entire body off the mat. Be sure to keep your back and legs in one straight line. Do not allow your hips to sink down. Breathe deeply and hold the pose for up to one minute, or as long as possible. Rest, then repeat one or two more times.
Full Boat Pose
Paripurna Navasana, or full boat pose, is an essential abdominal exercise. It strengthens all the core muscles, as well as the large muscles of the legs. It is used therapeutically to relieve stress and treat thyroid disorders, both of which can play a role in weight gain. Like other core poses, it helps to stimulate digestion.
Begin seated on the mat with the knees bent and feet flat on the floor. Lean back slightly and begin to raise your feet off the mat. Tighten the abdominal muscles and raise the legs up until you come into a V. Extend the arms forward toward the feet for balance. Hold this pose as long as possible, 30 seconds to a minute. Rest, then repeat one or two more times.
Cobra Pose
Bhujangasana, or cobra pose, is used mainly to strengthen the back and arms. However, it has the added benefit of stretching the abdominal muscles in the front of your body. It also massages the internal organs and helps to improve digestion.
Lie face down on the mat. Place the hands directly under the shoulders, elbows in, just as in plank pose. Inhale and slowly lift the upper body off the mat, looking upward. Do not sink in the shoulders, but keep the arms strong. Keep the lower body on the mat, squeezing the legs together to support the low back. Hold the pose for several breaths. Rest and repeat one or two more times.
Member Comments