Follow These 5 Yoga Poses to Reduce Stubborn Belly Fat

Published on: 18 February 2016 Last Updated on: 29 May 2021

The ‘spare tire’ area of the body is the most dreaded place for unsightly fat. That section around and near our waistline and extending downward…yep…that stubborn belly fat that those suffering for it would love to remove. Many have tried special diets, exercise routines and expensive equipment to help them rid that extra baggage. But, have you tied Yoga?

Why has worried About The Belly Fat Region?

This is one of the most noticeable areas, thus making many quite self-conscious. While your mental health may be affected by this feeling, your physical health could be at risk also. Fat in this region of the body has been linked to certain cancers, heart disease, Type 2 diabetes, and insulin resistance; all of which can be life-threatening.

Read also: Bed Time Yoga to Sleep Well

As we get older, this is even worse, as we slow down physically and so does our metabolism often increase this area of fat. So, to maintain a healthy lifestyle, one should learn to use the following exercises and follow them while maintaining a nutritious diet. One without the other simply won’t work.

Specific Postures

The following are some poses that are great for reducing that pesky belly fat. You should try to hold each pose for 15-30 seconds, and try to repeat it about 5 times with 15 seconds rest in between

Wind Easing Posture (Pavanamukthasana)

This one tone and firms the abdomen and relieves the lower back.

Lie flat on your back with your legs stretched and arms at your side.
Stretch your feet out with heels touching
While exhaling, bend the knees and bring them toward your chest
Press tightly toward your abdomen, applying pressure to the abdominal region
As you breathe deep, hold this pose for approximately 60 – 90 seconds
Exhale and release your knees while bringing your hands down to your sides with palms facing downward.

Cobra Posture (Bhujang Asana)

A word of caution should be you suffer from ulcers, back injuries, hernias or may be pregnant this pose should not be done by these individuals.

While lying on your stomach with your legs outstretched and palms under your shoulders, touch your toes and chin to the floor.
Keeping your legs flat on the floor, inhale slowly and begin raising your chest while bending backward as much as possible.
As you exhale, slowly lower yourself back to the original position.

Pontoon Posture (Naukasana)

Wonderful pose for tightening the stomach muscles and strengthening the legs and back.

With your back flat and legs together stretched out and arms at your side (palms down), inhale slowly and begin raising your legs, keeping straight.
Stretch your foot and toes pointing straight and raise your legs as high as possible.
Once you have reached this point, with arms straight, reach to your toes to create a 45-degree angle with your body. Hold the pose and normally breathe for 15 seconds. Release and inhale.

Bow Posture (Dhanurasana)

Strengthen your core with this pose. Full potential can be reached by rocking back and forth.

While lying on your stomach with your arms at your side, outstretch your legs
Bend your legs at the knees and reach backward with your arms to grasps the ankles and hold.
While inhaling, lift the head and begin bending backward while trying to lift your head a high as you possibly can.
Hold the pose for 15-30 seconds, breathing normally.
Exhale and come back to the original position.

Board (Kumbhakasana)

Caution should be taken if you have high blood pressure or and spinal injury.

Start by crouching with hand and knees directly underneath the shoulders and hips.
With the toes tucked under, begin to step back with your feet extending your legs. The entire body should be in a straight line from head to toe. Be sure to keep your hand flat with fingers spread apart.
Hold for 15-30 seconds or as long as possible. Then exhale and drop back to your knees.

It’s best for your body to complete these in the morning. Your best results will be to repeat the poses daily, 3-5 times, three days per week then take a day off.

Kathy Mitchell was born and raised in the USA. She has done MA in English literature. She loves to publish her article on different health websites. In her spare time, she likes to do research on health information. She is an inspirational writer who strongly believes in the power of self-motivation. Also, she is contributing to consumer health digest since 2011, which is a leading health news platform. Connect with her on Facebook and Twitter and Google+.

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Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.

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Achieve Stronger Core Muscles: The Ultimate Guide To Ab Trainers

An efficient core is vital to overall fitness and functional movement. It can improve posture and stability, but a substantial body boosts athletic performance while decreasing injury risk. Traditional ab workouts typically involve repeated crunches and sit-ups that may become tedious after some time and may produce varied results for each person. Thanks to advancements in fitness technology, there are now innovative tools such as Abs Trainers that use EMS (Electrical Muscle Stimulation) technology to help build stronger core muscles without needing to perform crunches and twists for hours. In this comprehensive guide, we'll delve into this fantastic tool's world: how it works, its benefits and how you can incorporate one into your fitness regime to enhance existing Ab routines. Understanding Abs Trainers And EMS Technology What Are Abs Trainers? Abs Trainers are cutting-edge fitness devices that target and stimulate abdominal muscles with electromagnetic muscle stimulation (EMS). EMS involves applying electrical impulses directly to muscle groups, inducing them to contract involuntarily - similar to traditional exercise; however, with Abs Trainers, these contractions are more intense and frequent for an enhanced workout for core muscle groups. How Do Abs Trainers Use EMS Technology? An Abs Trainer is a cutting-edge fitness device designed to revolutionize abdominal workouts. Boasting an advanced control unit and strategically placed electrodes, this revolutionary system takes your fitness regimen to new heights by harnessing low-level electrical impulses for muscle stimulation that traditional exercises simply cannot compete with. Careful electrode placement ensures the electrical impulses target both superficial and deep core muscles for maximum effectiveness, providing a comprehensive workout. Penetration deep into muscle tissue means even the hardest-to-reach fibers are engaged, creating the full potential for strengthening and sculpting the core. The Abs Trainer stands out from its competition thanks to its incredible efficiency. Traditional abdominal exercises require hours-long repetitions and extended gym visits; in contrast, with its ground-breaking technology and revolutionary results delivered within much less time by just a few sessions per week with the Abs Trainer, you're guaranteed visible improvements in core strength, stability, and aesthetics. The Benefits Of Abs Trainers 2.1. Time Efficiency One of the primary advantages of an Abs Trainer is saving time. Traditional ab workouts may take up to an hour, involving various exercises and repetitions; in contrast, an Abs Trainer session only needs 10-20 minutes for comparable results, making it the ideal solution for individuals with busy schedules. 2.2. Convenience And Portability Ab Trainers are designed to be convenient and portable, making them the ideal complement to your active lifestyle. Abs Trainers fit effortlessly into daily life without disrupting it or drawing too much attention to themselves, from running errands or taking a leisurely walk to attending the gym. Plus, they're wire-free and won't draw unwanted attention if used anywhere! 2.3. Suitable For All Fitness Levels Abs Trainers can accommodate anyone, whether a fitness novice or a veteran gym goer. You can adjust the intensity of the electrical impulses to match your fitness level and gradually increase difficulty as your core muscles develop strength. Their adaptability makes Abs Trainers an inclusive and accessible tool for people of all fitness backgrounds. Incorporating Abs Trainers Into Your Fitness Routine 3.1. Warm-Up And Cool-Down Warming up before starting an Abs Trainer session is vital to avoid injury and maximize its efficacy. Engage in light cardio exercises like jogging or jumping jacks for several minutes; afterwards, perform static stretches to aid muscle recovery. 3.2. Consistency Is Key Consistency is critical when using an Abs Trainer to maximise results. Make an effort to use it at least 2-3 times each week alongside full-body workouts and healthy eating habits; long-term commitment will improve core strength and appearance. 3.3. Combine With Traditional Exercises Abs Trainers are highly effective, but combining them with traditional ab exercises can strengthen your core strength. Planks, leg raises, and bicycle crunches are excellent exercises that complement EMS training; remember to adhere to the correct technique to avoid strain or injury. Conclusion Abs Trainers and EMS technology have transformed how we achieve stronger core muscles, no longer limited by tedious crunches and sit-ups alone. Now with portable Abs Trainers that offer time-saving benefits and suit individuals of all fitness levels, Abs Trainer sessions can become even more efficient and effective! Avoid old-school sit-ups in favour of an innovative world of Abs Trainers to achieve the strong core you've always longed for - sit-ups cannot compare in efficiency and convenience! Read Also: Seeking a Healthy Career: 10 Tempting Medical Careers to Check Out 8 Awesome Health Benefits Of Dark Chocolate Different Types Of Blood Circulation Exercise

10 healthy habits to improve your health

Your health is the single greatest asset that you can ever possess. It can determine how successful you will be in business and whether you will live to achieve your lifetime resolutions or not. You should, therefore, never gamble with your health by failing to take due caution to lead a healthy lifestyle. As part of the good health practices that you should endeavor to keep in your life, being disciplined forms the foundation for ensuring that you safeguard your health. Here are 10 healthy habits that can help improve your health. 1. Observe your diet: Your dietary habits have a direct effect on your health. Whatever you consume or fail to consume consequently affects your ability to lead a healthy lifestyle. When thinking about diet and its effect on your health, emphasis should be put on particular issues such as the kind of food you eat, eating habits or schedule, and the portions you consume. As part of the initiative to lead a healthy lifestyle and improve on your health, you should endeavor to consume a balanced diet in fair and well-distributed portions during breakfast, lunch, and supper. Your daily servings should comprise portions of proteins, carbohydrates, fats, vegetables, minerals, and water or fluids. 2. Exercise well: Physical exercise forms the backbone of maintaining a perfect body physique. Well-structured physical exercises impart your body with numerous health benefits including helping keep your muscles active. Aerobic exercises can also help with cardiac health through the maintenance of a good distribution of blood across every organ including the skin. Well-focused physical exercises can also help in maintaining a perfect balance of certain physical attributes such as body weight and overall body shape. When thinking about exercises as part of your routine, you should endeavor to maintain a perfect balance between the different kinds of body exercises you have, including aerobic exercises and body-trimming exercises. 3. Slotting time for health check-ups: Irrespective of whether you feel sick or not, health checkups are crucial when it comes to improving your health. Finding time to either visit a health facility for a health checkup or even utilize the Home Doctor Service for convenience when securing appointments with your nutritionist or doctor allows you to evaluate the progress you have gained so far in your bid to lead a healthy life. 4. Get sufficient sleep: Your sleeping patterns do directly or indirectly influence how healthy you will be. Without sufficient sleep on a daily basis, you will stand to lose out on your productivity while detrimentally affecting your physical health. As a recommendation, your body needs not less than eight hours of uninterrupted sleep to maintain the right physiological condition for body growth. Lack of sufficient sleep compromises your immune system, thereby leading to vulnerabilities to disease conditions. 5. Meditate often: Meditation is often disregarded when it comes to the observation of healthy lifestyles. However, research has shown that sufficient meditation on a daily basis does have physiological and mental benefits. Meditating sufficiently gives your body an opportunity to deeply relax, something crucial for your immune system. The practice is also crucial in helping control stress, anxiety, and other forms of emotional suffering that can take a toll on your health. Besides, meditating sufficiently helps in building mental awareness while improving your ability to control addictions. 6. Taking water, lots of water: Staying hydrated is a crucial factor in maintaining your body's health. The human body is 60% water while all other crucial organs in the body such as the brain, lungs, kidneys, bones, and muscles are comprised of between 60 and 85% water. The only way to stay sufficiently hydrated is to take not less than 2 liters of water on a daily basis. To help nature this habit well, you should endeavor to drink water even when you do not feel thirsty. 7. Socialize effectively: Being social, surprisingly, has a huge benefit on your health and can help much when it comes to your health improvement habits. Socializing with your friends helps brighten your moods through laughing and playing. This practice helps improve your mental capacity and general immune health through the production of certain hormones. Such hormones, when circulated in the body, help maintain a perfect physiological condition for a healthy life. Such a social life also helps keep away detrimental health practices such as stress and being frightened. 8. Cook for yourself more often: Sometimes, it pays to give yourself an additional challenge when it comes to your diet. You may, therefore, prefer cooking for yourself rather than eating out. Hotel or restaurant-prepared food does not offer you much of the flexibility that you often desire. Cooking for yourself ensures that you observe the strict dietary habits that you so much need to lead a healthy lifestyle. Also, the experience of cooking in the kitchen gives you a positive mental challenge. It also serves as an opportunity for social development that is crucial for your general body health. 9. Have a proper schedule: Whereas it may sound unbelievable, the kind of schedule you lead on a daily basis can directly influence your ability to live a healthy life. To enhance your health, you should endeavor to ensure that your day is well planned with activities being slotted rightly. Such planning comes in handy in helping keep away unwanted habits while also taking charge of your health. A properly planned schedule is the right platform that ensures that any health-based resolution you set in place is upheld and regarded accordingly. 10. Have a good interaction with nature: Nature has an indirect way of helping keep your body healthy. Interacting with nature more often as part of your routine schedule gives your body an opportunity to experience some benefits. You should, therefore, endeavor to factor in much time to take a break from your office or home enclosures and have a nature walk. Any sightseeing events such as strolling down the forest and beholding trees and birds help your body to relax as much as possible. Read Also: The Top 6 Vitamins And Minerals All Women Over 40 Should Take How To Live Healthily Even If You Have A Full-Time Job The Health Benefits Of Figure Skating Explained

10 Health Problems Eased by Yoga

Yoga originated over 4,000 years ago as a spiritual practice. Over time, however, health and wellness experts have found that there are many physical benefits as well. Now, yoga is as much of physical practice as it is a spiritual one. While yoga is not a substitute for traditional healthcare, as a compliment, it can help ease symptoms associated with a variety of health problems. According to the National Center for Complementary and Integrative Health (NCCIH), people are increasingly using yoga to relieve pain, anxiety, stress, and to improve their overall health. So what are the health problems that yoga can help with? Put together by a Portland yoga studio, let’s take a look at 10 health conditions that researchers show yoga can ease. 10 Health Problems Eased by Yoga 1. Chronic Stress: Practicing yoga may be helpful in relieving chronic stress. A regular yoga practice can reduce your stress response and provide options for self-soothing and better management of stress. 2. Anxiety: A study in the Journal of Preventative Medicine shows that yoga can help reduce the symptoms of anxiety. When used alongside other treatment methods, it is helpful in reducing anxiety and helping patients manage their symptoms. 3. Heart Health: Practicing yoga has been shown in studies to reduce the risk of heart disease. When practiced as part of an overall healthy lifestyle, yoga can be used to improve heart health and reduce the risk of dangerous diseases. 4. Brain Health: Practicing yoga could be beneficial in improving brain health. Researchers report that people who practiced yoga for 14 years had thicker brain tissue in the areas responsible for memory and attention than their peers. 5. Chronic Back Pain: People who suffer from chronic back pain may find some relief through a regular yoga practice. Research shows that yoga can reduce back pain and improve mental health in people with chronic pain. Researchers note that yoga and other stretching exercises are both beneficial in this way. 6. Improve Balance: Yoga is a great way to improve balance. This is important, especially for older adults. Some studies suggest that a regular yoga practice can reduce the risk of falls in older adults. This is a promising option for older adults to get low-impact and meaningful exercise. 7. Thyroid Function: Research in Medical News Today suggests that stress can lead to improper thyroid function. Fortunately, practicing yoga can reduce stress, which in turn, helps improve thyroid function. Research is ongoing, but studies suggest yoga could potentially help ease medical conditions like hypo-and hyperthyroidism. 8. Diabetes: Research in the Journal of Clinical and Diagnostic Research shows that a regular yoga practice can reduce blood glucose (blood sugar) levels. For people with Type 2 diabetes, not only could they lower their glucose levels naturally, but they also may be slowing down progression of the disease. 9. Atrial Fibrillation: Atrial fibrillation is a heart condition where the upper chambers of the heart don’t contract as they should. This can cause symptoms like dizziness, palpitations, and shortness of breath. It also increases the risk of heart failure. Research shows, however, that practicing yoga at least twice weekly can improve symptoms. When added as part of a regular treatment plan, yoga can help improve heart function and manage stress. 10. Boost Immune System: Health conditions related to chronic stress account for 60 to 80 percent of all visits to primary care doctors. Several studies now show that practicing yoga can reduce stress, and as a result, also reduce the symptoms caused by it. Chronic stress and illness weaken the immune system, but a regular yoga practice could be the key to naturally averting some of these illnesses. As you can see, there are many benefits to practicing yoga. The next time you talk to your doctor, ask him or her about the possible benefits of adding yoga to your treatment plan. Is Yoga Enough Exercise? Yoga can be enough of an exercise, especially if you're looking to improve flexibility, balance, and strength. In fact, if you do it right, it helps build core muscles and tones the body while promoting relaxation. But if you have intense cardio or muscle-building goals, it might not be enough. In that case, coupling yoga with other cardio or muscle building exercises is the best way to go. Is 10 Minutes of Yoga Good? First, you must understand that building a yoga routine takes time. Therefore, you should begin with a ten-minute routine. So, yes, even if you only have 10 minutes, yoga can help you feel better, more flexible, and less stressed. It’s perfect for a midday break or to start your day on the right foot. Regular work in small doses adds up to big improvement. Yoga After Delivery? Yes, you can.... but....not right away! On the safe side we recommend waiting at least a few weeks after delivery to start yoga but it depends on the recovery. Post delivery yoga should focus on breathing & stretching lightly. Do not try to move your body too much! Yes, you won't be too flexible at that time (even if you do yoga beforehand). It is normal! Note: Please consult your doctor if your body is ready for physical activity & then only get back to regular yoga. What Yoga is Appropriate When Pregnant? Prenatal yoga is a type of yoga class that is specifically designed for pregnant women. Prenatal yoga classes are usually gentle and focus on breathing and relaxation techniques. If you’re pregnant, use our prenatal directory to find a prenatal yoga, then drop into a class. Finally: Can Yoga Help with Anxiety? Yes, yoga is great for anxiety! Yoga uses conscious breathing and movement to induce relaxation and calm the mind. Over time, this practice lowers stress hormones—making it an effective natural treatment for anxiety disorders. But both yoga and other forms of treatment are needed for optimal mental health benefits. However, over time, you must build consistency. You cannot do yoga occasionally for a month and expect a change. If you want to see some difference, whether physical or mental, you will have to keep going. Read Also: How To Live Stress-Free Effects of Anxiety on Heart Disease 5 Ways To Get Healthier In The New Year Some Famous People Who Have Battled with Depression 10 Tips on How to Ditch the Stress and Start Living a Peaceful Life

Follow These 5 Yoga Poses to Reduce Stubborn Belly Fat

Why has worried About The Belly Fat Region?