8 Fantastic Yoga Poses
That Will Flatten Your Belly
That Will Flatten Your Belly
Want to Flatten Your Belly? Women Are Going Crazy About These 8 Yoga Poses That Will Trim Your Waist, Help You Lose Weight, And Get The Figure You’ve Always Wanted
Yoga does wonders for the body. Think: stretching, strengthening, and toning, all in one. And the core to improving your yoga abilities starts at a pretty obvious place: your core.
About your belly: By engaging your abdominals with specific yoga poses, you’ll improve balance and form. Not to mention, a hardworking core leads to a flatter, firmer belly.
I promise you that you will tone your abs and burn fat while you practice each pose, from vinyasa flow to the beginnings of a headstand. Let’s step up to the mat and tighten that core. It’s time to flatten your belly!
How To Flatten Your Belly
and Lose Weight With Yoga
1. Chaturanga Pose will Flatten your Belly
Chaturanga (aka, Four-Limbed Staff Pose) is the first step in the popular three-part vinyasa flow.
This is the pose that serves as a bridge that carries you to upward facing dog, and later, downward-facing dog. And, it immediately warms up those belly muscles.
Begin in a high plank. Slowly bend your elbows and lower your abdomen closer to the floor. Straighten your neck and look forward. Slightly shift your weight forward and down. Then, hold this pose.
Think of it as a frozen pushup. Your core and thighs should be engaged while pulling you up. When you’re ready, slowly lower to the floor and shift into cobra or upward facing dog for a subtle backbend to complement the Chaturanga Pose.
2. Knee to Nose Pose will Flatten your Belly
Yoga is all about innovation: changing poses to get the best benefit for you. From downward dog, we can work the core a whole bunch. Here’s the plan.
Begin in downward dog. Lift your right foot from the mat, bend your leg, and bring your knee to your right elbow. Push it back again, and this time, pull your knee to your nose.
These small movements shift your weight and engage your core, much like doing a crunch or sit-up.
Repeat the sequence with your left leg, and hold each pose a bit longer each time to really work toward that flat belly you’re seeking.
3. Side Plank Pose will Flatten your Belly
For athletes and gym goers, planks and side planks are nothing new. In fact, they are regular poses for a floor workout routine.
But in yoga, a plank takes on a stronger focus because we tend to hold it for a longer period of time, and more frequently.
Begin in a high plank, with your hands right below your shoulders. Your arms should be straight, but your elbows shouldn’t be locked. Then, gradually move into a side plank. Let’s start on your left side.
Engage your core and shift you weight onto your left fingertips. Rotate onto the outer side of your left foot. Stack your hips on top of one another and rest your right foot on top of the left.
Reach your right arm up toward the sky, as if pulling your entire body up.
Hold this Side Plank Pose for a few breaths, and then carefully return to center and shift to the right.
4. Half Boat Pose will Flatten your Belly
Half Boat Pose doesn’t become any easier the longer you hold it—and that’s exactly the point.
It’s like holding a crunch for an extended amount of time, and it can do wonders for toning your belly and strengthening your core, hip flexors and spine.
Begin seated, with your knees bent in front of you. Lift your legs and arms to form a V with your body. Reach your arms straight in front of you.
Your core should be engaged, and your shoulders should be relaxed.
Try to straighten your legs to further work your belly. Lower your legs to the floor without letting them rest on the ground to form a Half Boat. Then, bring them back up, and repeat.
Note: You may wish to eventually work up to the Full Boat Pose. In addition, you may find it beneficial to work with a yoga teacher.
5. Warrior 3 Pose will Flatten your Belly
A strong core is essential to sturdy balance—and this strength and stability is exactly what you improve when you practice yoga.
The Warrior 3 Pose is especially beneficial for burning belly fat and working those abs.
To get into this pose, begin in Warrior 2. Then, reach your front arm forward until you can’t reach any further. Bring this hand to the floor or to a block, and shift your weight into the front leg.
Lift the back leg up, and form a T with your entire body. This balancing posture forces you to pull your navel to your spine and use your core to stay in place.
Then, slowly return to Warrior 2, face the opposite wall, and repeat on the other side.
Note: The Warrior I, Warrior 2, and Warrior 3 Poses are a sequence of standing postures that require a combination of balance and physical strength. These poses are a foundation of most yoga classes and are often a part of a warm-up routine or the Sun Salutation series.
6. Chair Pose will Flatten your Belly
The Utkatasana (known more popularly as the Chair Pose or Lightning Bolt Pose) is an intense and powerful posture.
Consider the Chair Pose the posture that’s harder than a regular old wall-sit. After all, it’s just you—no wall involved.
To get into this pose, simply begin in a standing position, with your arms resting by your sides. Bring your big toes together to touch. (Your heels can be separated.) Slowly sit back, pull your tailbone in, and reach your arms up and overhead.
Your biceps should be alongside your ears, and your palms should face inward. Pull your navel to your spine to make more space as you sink deeper in the pose.
Imagine that you are sitting back into a chair, with your core as the support.
7. Shiva Twist Pose will Flatten your Belly
The Shiva Twist Pose can add even more toning to your yoga routine.
By engaging the core, stretching, and twisting all in one pose, we can really work toward a flat belly.
Just as with Chair Pose, begin the Shiva Twist Pose in a standing position. Pull your belly inward to establish balance and stability. Then bend and lift your right knee.
The sole of your foot should be facing the ground and your knee should be at hip height.
Lift your arms to form “cactus arms,” where they are bent at the elbows. Your palms should face forward. Then, twist to the right.
This constant pulling in and twisting of your abdominals both burns calories and tones your belly.
Release your right leg to the ground. Lift the left leg, and twist to the opposite side for good measure.
8. Crow Pose will Flatten your Belly
Consider Crow Pose the gateway pose to a headstand.
If a headstand is in your practice, then chances are, you already know about the importance of core strengthening and toning.
Crow Pose is a great way to tone your belly in the process.
Begin in a low squat, with your hands in prayer at your chest and your elbows and knees pressing against one another. Then, stretch your arms out in front of you.
Shift your weight into the balls of your feet and your hands.
Slowly shift forward and bring one knee onto each elbow, one at a time. Try to point your toes behind you.
This intense posture works your abs because they support you as you improve your balance.
Conclusion
Feeling the burn? Me too. From one yoga pose to the next, we push our bodies in different ways.
Throughout each flow, one thing remains the same: a strong core.
Tone your abs and burn fat as you explore your yoga practice. Through consistent engagement and focus, you can get the flat belly results you want.
What is your favorite belly strengthening yoga pose? Let me know here.
BoomZip Advice: BoomZip recommends that you always work within your own limits and abilities. If you have any health concerns or are just beginning in yoga or fitness, talk with your health care adviser before practicing the activities described herein.
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