Belly fat is a major problem in the developing world because it’s associated with diabetes, heart disease, and breast cancer. The good news is that there are actually three yoga poses that can effectively target belly fat! Learn how to do the poses below and make your belly flat in just a matter of days.
The boat pose is a fantastic way to work out your stomach muscles, which are responsible for fat burning. Plus, because this pose gets you off of the floor, it’ll also increase metabolism. The boat pose has also been shown to decrease lower back pain and reduce stress levels. The following instructions show you how to do the boat pose:
To get into the boat pose, start in a seated position. Keep your knees bent and feet flat on the floor. Place your hands behind you as if you were going to do a backbend for support.
You will find that there is much more to it than meets the eye. The shape of the C7 neck and upper back (part of the shoulder girdle) has very little between it and the stability of an upright forward head posture. There is no true neck muscle in this area because it is not a weight-bearing area and there are no major muscles of the back (because it is an internal rotator). This region is unique because it has a lot more to do with scapular stability than anything else. The biggest problem I see with boat pose is that people want to keep their shoulders abducted in front of their ears and this causes excessive extension of the neck, which is not what we’re going for here. Furthermore, if you don’t have enough mobility in your chest, you’ll end up in what is essentially a standing forward head posture with your chest caving in. You’ll notice in the video that my left shoulder is slightly abducted and externally rotated and that I have a lot of stability through my upper back, so it’s not surprising that I’m able to come into boat pose without much problem. For the person who has poor mobility in the upper back, this can be problematic because they will be internally rotating the right hip quite a bit and then gl iding the left vertebrae of their neck up and to the right. Over time, this is not a good thing.
Ideally, we want to get our spine as long as possible in boat pose while maintaining a neutral position throughout. In terms of alignment, I like to have it look as follows:
Neutral cervical spine – both side of the neck should be in line with one another. Great place for your thumb or a tennis ball to check for forward head posture
Neutral thoracic spine – the space between your shoulder blades should not be exaggerated or compressed. You should be able to fit your two hands in that space.
Neutral lumbar spine – there should be a nice curve (lordosis) in your lower back and the lower vertebrae should stack on top of each other with no hyper extension or hyper flexion occurring. Neutral right hip – right hip bones should face forward, but do not exaggerate this position. Both feet should be planted firmly on the ground with toes facing forward and heel slightly lifted. Straight legs – upper thighs should be horizontal to the floor, knees facing forward over your second toe. If your hips are “imbalances” or you have any other postural concerns, please see a physical therapist to give you exercises to address these issues!
Many people who engage in yoga believe that it is the perfect exercise for them since it doesn’t require a lot of space, equipment, or experience.
Yoga has also been proven to be an effective way to reduce belly fat. Yoga poses such as the triangle pose and plank pose help sculpt and tighten the muscles on your abdomen while strengthening your lower back.
The tree pose also helps strengthen your core muscles.
The first yoga pose: the cat and cow
The Cat and Cow pose is a great starting point for beginners. To do this pose, lie on your stomach with your knees hip-width apart and your toes touching the ground. Next, draw in your upper body by pulling in your stomach muscles and pushing the chest towards the ceiling. Then, rock back onto your tailbone so that you are arching your spine towards the ceiling. Finally, release and let yourself sink down until you feel a stretch in the back of your thigh muscles and lower back. Repeat this several times to see how it feels!
The second yoga pose: bridge
The second yoga pose is called bridge. To do this pose lay on your back and bend your knees. Put your feet on the ground and press down with your feet. You can also place a towel under your buttocks to help with downward facing pressure. Finally, lift your hips up, trying to make a straight line from the neck to the tailbone. Hold for 30 seconds or more and relax back to the starting position.
The third yoga pose: the boat
The third yoga pose is the boat. This pose is done on your back and requires you to bend your knees, keeping your feet flat on the ground. Your arms should be spread, palms facing down, with elbows at a 90-degree angle. Raise your head off the ground while inhaling deeply, grab hold of your inner thighs with your hands and start pulling them in toward each other. The movement will make you feel like you are in a boat being rocked by waves as it glides through water. Hold this for three deep breaths before releasing back to the starting position.
After reading this blog you should understand that there are many ways to reduce belly fat. Yoga is a great way because it will help with balance and flexibility. By focusing on the three poses mentioned before, you can increase the speed of your metabolism and improve circulation. You will also be able to improve mobility and even sleep better!
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