by Joint stiffness and muscle pain are common problems among people these days, which can make it difficult to stick to a daily exercise routine. If you feel tense during the workout and have trouble bending or moving comfortably, seated yoga poses to lose belly fat can help. Although seated yoga poses are generally suggested for beginners, anyone who finds standing poses difficult can perform them. These poses focus on stretching your legs, back, and the muscles around your hips. They can also improve your balance and stability.
Here are 7 seated yoga poses to reduce belly fat
Health Shots contacted Mansoor Baluch, a famous yoga trainer based in Mumbai, to find out which seated yoga poses can help reduce belly fat.
1. Seated Forward Bend
This yoga asana engages your entire abdominal region and helps tone your abdominal muscles, thereby reducing belly fat over time.
To achieve this pose:
- Start in a seated position with your legs extended.
- Inhale and lengthen your spine. Exhale and hinge at your hips to lean forward.
- Reach for your toes, shins, or thighs, keeping your back straight. Relax your neck and shoulders.
- Hold the stretch for several breaths. Inhale to rise slowly.
- Repeat as needed, maintaining a slight stretch. Avoid forcing; use accessories if necessary.
2. Lotus pose
Lotus pose is a gentle but effective way to warm up and stretch your spine, glutes and abdominal muscles, helping to reduce belly fat. This pose also promotes flexibility and a feeling of calm.
To achieve this pose:
- Start in a seated position with your legs extended.
- Bend one knee, bringing the foot toward the opposite hip crease.
- Then repeat with the other leg.
- Both feet rest on their corresponding hips, spine straight and hands on the knees.
Read also : 5 Standing Exercises to Burn Belly Fat Without Any Equipment
3. Wind Suppression Installation
This pose targets the lower abdominal region, aiding digestion and reducing belly fat.
To achieve this pose:
- Start by lying on your back with your legs extended.
- Inhale and bring your right knee toward your chest, hugging it with both hands.
- Exhale and raise your head, trying to touch your forehead with your knee.
- Hold this position for a few breaths before switching to the left leg.
4. Butterfly pose
Also known as Baddha Konasana, this is an effective yoga pose for reducing belly fat. It helps relieve stiffness in the ankles and knees and improves hip mobility.
To achieve this pose:
- Sit with your legs extended.
- Bend your knees, bringing your feet toward your pelvis.
- Press the soles of your feet together.
- Hold your feet with your hands.
- Gently move your knees up and down, resembling butterfly wings.
- Maintain an upright posture with a straight back for a gentle hip stretch.
Read also : 5 exercises you can do twice a day to lose weight
5. Thunderclap pose
This is a yoga pose known to improve digestion and reduce belly and thigh fat.
To achieve this pose:
- Kneel on the floor with your big toes touching and knees together.
- Sit back on your heels, making sure your back is straight.
- Place your palms on your thighs or knees.
- Keep your head straight, looking forward.
- Take a deep breath and hold the pose for a few minutes, focusing on your breathing and posture.
- To relax, stand up slowly, taking care not to strain your knees.
6. Seated Wide Angle Pose
This is a seated yoga pose that helps stretch the inner thighs and hamstrings. It helps reduce fat from the stomach, arms, thighs and hips.
To achieve this pose:
- Sit on the floor with your legs extended. Open your legs as wide as possible.
- Keep your toes pointed up and your heels on the floor.
- Inhale and lengthen your spine. Exhale, bend at your hips and lean forward.
- Place your hands on the floor in front of you.
- Keep your back straight. Hold the pose for 20 to 30 seconds while breathing deeply.
- Slowly return to the upright position.
7. Laying the bridge
Bridge pose or setu bandhasana is an effective asana to strengthen the core and help reduce belly fat.
To achieve this pose:
- Start by lying on your back with your knees bent and your feet hip-width apart.
- Place your arms at your sides, palms down.
- Inhale and lift your hips off the mat, creating a straight line from your shoulders to your knees.
- Squeeze your glutes and engage your core as you hold this position for 20 to 30 seconds.
Perform these yoga asanas regularly to reduce belly fat!
