10 Simple And Effective Yoga Poses To Reduce Belly Fat

What is abdominal fat?

Belly fat is the fat around your abdomen. There are two kinds of belly fat: visceral fat, which is deeper around your organs like your heart, lungs, and liver, and subcutaneous fat, which is located directly beneath your skin.

Having a high-calorie diet without using those calories, hormonal imbalance, not getting enough sleep, and family history are some of the most common causes of belly fat.
Yoga is one of the most effective exercises for losing belly fat. By creating a calorie deficit and preventing it from coming back, yoga for belly fat loss is a great way to lose weight around your belly.

Yoga asanas for belly fat, as the name suggests, are specifically designed to help you slim down around the abdomen and build abdominal muscles.

Yoga is one such alternative form of exercise that is increasingly being used to improve health. Yoga is mostly body postures (asanas), breathing exercises (pranayama), and meditation (dhyana) in North America and Europe. Yoga is also becoming more and more popular as a treatment option. More than 16 million Americans who practice yoga, or about 80 percent, said they did so with the specific intention of improving their health. In this setting, one of the most important reasons people started practicing yoga was the hope of losing weight.

What advantages does yoga have for reducing belly fat?

The following are some of the most significant advantages of yoga postures for losing belly fat:
  • Weight-bearing poses in yoga are a great way to lose belly fat in a week because they help you burn calories and build muscle.
  • Yoga aids in stress reduction and anxiety reduction. This makes less cortisol, which helps people lose weight.
  • Mindfulness is improved when you do yoga to lose belly fat. This improves your capacity to resist binge eating and helps you maintain mental equilibrium.
  • Your metabolism is sped up when you do yoga to lose weight.

How can you safely do yoga to lose belly fat without getting hurt?

  • In order to avoid injuries, learn the appropriate yoga for belly fat techniques.
  • Before taking up yoga, make an appointment with your doctor if you have any injuries, high blood pressure, or heart conditions.
  • Proper posture is essential for the best results from yoga for belly fat.

10 Best Yoga Poses For Losing Belly Fat

1. Bhujangasana, or Cobra Pose, is a great yoga pose for losing belly fat that also helps you lose weight and tone your abdominal muscles.

Bhujangasana's steps are as follows:
  • To begin this yoga pose, lie on your stomach with your arms at your sides.
  • Take a deep breath in, place your palms beneath your shoulder, and then raise your chest and head off the ground.
  • Hold the pose for 20 to 25 seconds while looking up at the ceiling.
Caution: Do not perform this asana if you are pregnant. Person with back injury and Carpal tunnel syndrome should take extra caution while performing this asana.

2. Naukasana (Boat Pose): This yoga asana to tone and strengthen your abdominal muscles helps you lose weight.

Naukasana's steps are as follows:
  • Start this yoga pose to lose belly fat by sitting on the floor with your legs stretched out.
  • Tighten your thigh muscles and raise your knees.
  • To create a V-shape with your body, slowly lift your feet off the ground.
  • Maintain a straight back and arms at shoulder height.
  • Maintain the pose for 10 to 12 seconds.
Caution: Pregnant and menstruating women, persons with blood pressure and/or heart problems, diarrhea, or headache, should not perform this asana.

3. Shalabhasana (Locust Pose): This yoga asana to lose belly fat tightens your stomach muscles and burns fat in your belly.

Shalabhasana's steps are as follows:
  • With your arms by your sides, lie on your stomach.
  • Breathe in and lift your legs.
  • Lift your arms and bring your hands over the hips.
  • Stretch your stomach muscles and hold the posture for 10-15 seconds.
Caution: Individuals with back injury, hernia, abdominal surgery and pregnant women should avoid this asana.  

4. Paschimottanasana (Seated Forward Bend): It is one of the best asanas for losing belly fat because it works on toning your muscles and stretching your belly.

Paschimottanasana's steps are as follows:
  • Sit straight and stretch your legs to begin this yoga pose to get rid of belly fat.
  • Slowly raise your arms as you inhale.
  • Breathe out and incline forward to contact your toes with your hands. Keep your knees straight while you do this.
  • Try holding your toes by touching your head to your thighs.
  • Hold this position for between 20 and 30 seconds.
Caution: Individuals with spinal disc disorders, or who have gone any surgery should not perform this asana.

5. Pavanamuktasana (Wind Relieving Pose):
Holding the position in Pavanamuktasana for more than a minute helps to start the burning of fat in the area because your knees put pressure on your stomach.

Pavanamuktasana's steps are as follows:
  • Lie in the supine position with your face facing upward, with your arms beside your body and your feet extended, heels touching each other.
  • Now bend your knees.
  • Take a deep breath and slowly bring your bent knees closer to your chest as you exhale, pressing the thighs against the abdomen. Clasp your hands under the thighs to keep the knees in place.
  • Lift your head as you exhale, allowing your chin to touch your knees as you inhale once more.
  • While inhaling deeply, hold the position for 60 to 90 seconds.
  • Release your knees slowly on the exhalation, allowing your head to rest on the floor. With your palms facing down, place your hands on either side of your body.
  • The asana should be performed seven to ten times, with a 15-second break in between each set.
Caution: Do not perform this pose if you are pregnant, have a problem with your spine, or have high blood pressure or heart problems.

6. Ustrasana, also known as Camel Pose: This is one of the best yoga asanas for losing belly fat because it stretches your abdominal muscles well.

Ustrasana's steps are as follows:
  • To begin this yoga to lessen paunch, bow down and gradually curve your middle in reverse.
  • Hold your ankles in place and support yourself with your arms.
  • Maintain the pose for 10 to 15 seconds.
Caution: You should not perform this asana if you have migraine, insomnia, heart-related disorders, lower back or neck injury, and high blood pressure problem.

7. Padahastasana (Standing Forward Bend):
This forward fold is very good for the heart, helps with things like anxiety, and slows down the heart rate. The abs become delicate and loose, permitting the stomach to go about its responsibilities, suitably resolving major or minor stomach issues.

Padahastasana's steps are as follows:
  • Stand with your hands on either side of your body and your heels touching.
  • Keep your back straight.
  • Lift your hand in the air as you inhale deeply.
  • Bend forward so that your body is parallel to the floor as you exhale.
  • Take a deep breath in, then exhale, and fully bend forward, letting your body fall away from your hips.
  • Try to touch the floor without bending your knees and with your palms facing down. To get started, beginners can begin by touching the toes or just the ankles before moving on to the floor.
Caution: Before you can do Padahastasana, you need to know how to do Uttanasana, which is a less difficult forward-bending pose. Additionally, this pose is not suitable for people who suffer from spinal disc disorders.

8. Setu Bandha Sarvangasana (Bridge pose): One of the most effective yoga poses for losing belly fat is Setu Bandha Sarvangasana (Bridge pose). By stretching your muscles, this pose reduces the size of your belly.

Setu Bandha Sarvangasana
Setu Bandha Sarvangasana
The steps of Setu Bandha Sarvangasana are as follows:
  • With your feet flat on the ground and your arms at your sides, lie on your back.
  • Maintaining your soles on the ground, gently lift your body.
  • Balance your body by using your arms.
  • Lower yourself after remaining in the pose for ten seconds.
Caution: Pregnancy, shoulder injury, severe neck and back pain are some conditions where extra caution is required.

9. Eka Pada Adho Mukha Svanasana (one-legged downward-facing dog pose): One of the best yoga poses for losing belly fat, Eka Pada Adho Mukha Svanasana (one-legged downward-facing dog pose) tones your abdomen like no other.

Eka Pada Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana
Eka Pada Adho Mukha Svanasana's steps include:
  • Get into the downward dog pose to begin this yoga pose.
  • Lift one leg toward the ceiling while gradually straightening the other.
  • Hold the pose for 15 to 20 seconds.
  • Bring the leg down. 
  • Do it again with the other leg.
Caution: If you have carpal tunnel syndrome or a wrist injury, you shouldn't do this pose. Additionally, pregnant women in their final trimester should avoid this pose. Individuals with complains of vertigo, heart disease, high blood pressure, or a slipped disc in the spine should also avoid this pose.

10. Kumbhakasana, also known as the plank, is one of the easiest and best yoga poses for losing belly fat. It burns fat quickly and tones your muscles.

Kumbhakasana's steps are as follows:
  • Lift your body while lying on your stomach and balancing it on straight arms and toes.
  • Hold the pose for between 40 and 45 seconds by focusing on the front.
Caution: The Plank pose should not be attempted by anyone who has recently sustained injuries to their arms, elbows, wrists, or shoulders or heart problems or problems with high or low blood pressure. Kumbhakasana should not be practiced if you suffer from carpal tunnel syndrome because it can aggravate the condition even more.

The Final Word

Before incorporating any asana into your practice specially after any kind of injury, it is best to consult a skilled yoga practitioner. In conclusion, if you want to lose belly fat in a week using yoga, you need to make holistic changes to your life, like drinking more water, reducing stress, and avoiding fatty foods. Stay Fit and Calm and avoid Negative Thoughts.

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  1. This was an interesting post about the benefits of yoga! Thank you.

  2. It's always good to learn about some yoga poses that target specific areas; this was really useful!

  3. Saving this for futures! Thank you for the info! I can't do yoga yet as I had recent surgery but I'm looking forward to learning it once I'm completely healed.

  4. This was really helpful. I'll be sure to incorporate them into my commitment of moving more this year as I often spend my days seated which I don't think helps.

  5. Great post! Not only will these help with belly fat but also posture and core strength!

  6. I'm looking at these poses wondering if I'll be able to them at all :)


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