Nowadays, stiff joints and muscle aches are common problems among people, which can make following a daily exercise routine challenging. If you feel tense during workouts and struggle to bend or move comfortably, sitting yoga poses to lose belly fat can help. While sitting yoga poses are usually suggested for beginners, anyone who finds standing poses difficult can perform them. These poses focus on stretching the legs, back, and the muscles around your hips. They can also improve your balance and stability.
Here are 7 sitting yoga poses to reduce belly fat
Health Shots reached out to Mansoor Baluch, a celebrity Mumbai-based yoga coach, to find out which sitting yoga poses can help reduce belly fat.
1. Seated forward bend
This yoga asana engages your entire abdominal area and helps tone your abdominal muscles, reducing belly fat over time.
To perform this pose:
- Start in a seated position with your legs extended.
- Inhale and lengthen your spine. Exhale and hinge at your hips to bend 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 slowly come back up.
- Repeat as needed, keeping a gentle stretch. Avoid straining; use props if necessary.
2. Lotus pose
The lotus pose is a gentle yet 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 sense of calm.
To perform this pose:
- Begin in a seated position, with legs extended.
- Bend one knee, bringing the foot to the opposite hip crease.
- Then, repeat with the other leg.
- Both feet rest on their corresponding hips, with the spine erect and hands on the knees.
Also read: 5 standing exercises to burn belly fat without any equipment
3. Wind removing pose
This pose targets the lower abdominal region, aiding in digestion and reducing belly fat.
To perform 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 lift your head, trying to touch your forehead to your knee.
- Hold this position for a few breaths before switching to the left leg.
4. Butterfly pose
Also known as baddha konasana, it is an effective yoga pose to reduce belly fat. It helps relieve stiffness in the ankles and knees and improves hip mobility.
To perform this pose:
- Sit with your legs extended.
- Bend your knees, bringing your feet in 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.
Also read: 5 exercises you can do twice a day for weight loss
5. Thunderbolt pose
This is a yoga pose known to improve digestion and reduce belly and thigh fat.
To perform this pose:
- Kneel on the floor with your big toes touching and knees together.
- Sit on your heels, ensuring your back is straight.
- Place your palms on your thighs or knees.
- Keep your head level, gazing forward.
- Breathe deeply and hold the pose for a few minutes, focusing on your breath and posture.
- To release, gently stand up, 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 belly, arms, thighs, and hips.
To perform this pose:
- Sit on the floor with your legs extended. Open your legs as wide as comfortably possible.
- Keep your toes pointing up and your heels on the ground.
- Inhale and lengthen your spine. Exhale, hinge at your hips, and lean forward.
- Place your hands on the floor in front of you.
- Keep your back straight. Hold the pose for 20–30 seconds, breathing deeply.
- Slowly come back to an upright position.
7. Bridge pose
The bridge pose or setu bandhasana, is an effective asana for strengthening the core and helping reduce belly fat.
To perform this pose:
- Start by lying on your back with your knees bent and your feet hip-width apart.
- Place your arms by your sides, palms facing 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 20–30 seconds.
Perform these yoga asanas regularly to reduce belly fat!
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