Yes – Yoga CAN Reduce Belly Fat (Do This At-Home Routine)

Yes – Yoga CAN Reduce Belly Fat (Do This At-Home Routine)

Published On: June 20th, 2023
yoga reduce belly fat

Tired of carrying stubborn belly fat?

Have you tried various diets and exercise routines, and nothing seems to work?

Many yogis are finding success with a few “tweaks” to their yoga routine – without needing to exhaust yourself to death.

Many studies have shown yoga can help reduce belly fat – if done correctly. In this blog post, we will discuss 3 reasons why yoga can help you lose belly fat, and the best routines for beginner, intermediate and advanced yogis.

(If you’re an intermediate/advanced yogi, keep scrolling down to find your routine – below the beginner one.)

3 reason yoga reduces belly fat (when done correctly)

1. It reduces stress

Elevated stress levels lead to a hormonal imbalance that triggers the accumulation of belly fat. Practicing yoga helps reduce stress levels, which in turn helps balance hormones such as cortisol and adrenaline.

By calming the mind and relaxing the body, yoga helps reduce the levels of these hormones, leading to reduced belly fat.

2. It increases metabolism

A slow metabolism can lead to the storage of excess fat in the body, specifically belly fat. Yoga can help boost metabolism through the practice of stimulating poses such as the Sun Salutation.

These poses can help activate the thyroid gland, which is responsible for regulating metabolism. Increasing metabolism helps the body burn calories more efficiently, leading to the reduction of belly fat.

3. It targets core muscles

Many yoga poses target the core muscles, which include the abdominal muscles, obliques, and lower back muscles. By targeting these muscles, yoga helps tone and strengthen them, leading to the reduction of belly fat.

These poses include the boat pose, plank pose, and side plank pose. Practicing these poses regularly can help tone the abdominal muscles, making them more visible and reducing belly fat.

Avoiding a sedentary lifestyle and incorporating yoga into your daily routine can greatly benefit your overall health and wellness.

Beginner routine to lose belly fat with yoga

This beginner-friendly yoga weight loss program focuses on poses that target the abdominal region and help strengthen the core muscles.

As you progress in your yoga practice, you will notice improvements in your posture and balance, which can contribute to a flatter stomach.

Warm-up: Cat-Cow Pose

Before starting any yoga practice, it’s essential to warm up your body and loosen up your muscles. The Cat-Cow pose is a gentle way to warm up your spine and prepare for the following poses.

  1. Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
  2. Inhale, drop your belly, and lift your chest and gaze upward into Cow pose.
  3. Exhale, round your spine, tuck your tailbone, and bring your chin toward your chest into Cat pose.
  4. Continue moving between Cat and Cow for 5-10 breaths.

Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend stretches the hamstrings and lower back while engaging the abdominal muscles.

  1. Sit on the floor with your legs extended in front of you.
  2. Inhale, lengthen your spine, and reach your arms overhead.
  3. Exhale, fold forward from your hips, reaching for your toes or shins.
  4. Hold the pose for 5-10 breaths, maintaining a long spine and engaged core.

Boat Pose (Navasana)

Boat pose strengthens the core muscles and helps tone the abdominal area.

  1. Sit on the floor with your knees bent and feet flat.
  2. Lean back slightly, keeping your spine straight, and lift your feet off the ground.
  3. Extend your arms in front of you, parallel to the floor.
  4. Hold the pose for 5-10 breaths, engaging your core and keeping your chest lifted.

Plank Pose

Plank pose is an excellent full-body exercise that engages the core muscles and helps reduce belly fat.

  1. Begin in a tabletop position on your hands and knees.
  2. Step your feet back, straightening your legs and forming a straight line from your head to your heels.
  3. Engage your core, press down through your hands, and hold the pose for 30 seconds to 1 minute.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose strengthens the lower back and glutes while engaging the abdominal muscles.

  1. Lie on your back with your knees bent and feet hip-width apart.
  2. Press your feet into the ground and lift your hips toward the ceiling.
  3. Clasp your hands beneath your body, rolling your shoulders under, and press down through your arms for support.
  4. Hold the pose for 5-10 breaths, engaging your core and lifting your hips.

Supine Twist

The supine twist gently massages the abdominal organs and helps improve digestion.

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Extend your arms out to the sides in a “T” shape.
  3. Drop your knees to one side, keeping your shoulders on the ground.
  4. Turn your head to the opposite side and hold the pose for 5-10 breaths.
  5. Repeat on the other side.

Cool-down: Corpse Pose (Savasana)

Finish your practice with a relaxing Corpse pose to allow your body to absorb the benefits of the routine.

  1. Lie on your back with your legs extended and arms by your sides, palms facing up.
  2. Close your eyes and take deep, slow breaths.
  3. Relax your entire body and rest in Savasana for 3-5 minutes.

By incorporating this beginner yoga routine into your daily life, you will start to see improvements in your overall health and a reduction in belly fat. Since you’re new to yoga – remember to be patient with yourself and enjoy the journey of self-discovery that yoga offers!

Intermediate/advanced routine

This intermediate/advanced level yoga routine focuses on strengthening and toning the core muscles, which can help reduce belly fat. As you progress in your yoga practice, these poses will challenge your balance, flexibility, and endurance – leading to a stronger, leaner midsection.

Warm-up: Sun Salutations (Surya Namaskar)

Sun Salutations are an excellent way to warm up the body, increase circulation, and prepare for more challenging poses.

  1. Begin in Mountain pose (Tadasana), standing tall with your feet together and arms by your sides.
  2. Inhale, raise your arms overhead, and gently arch your back.
  3. Exhale, fold forward from your hips, bringing your hands to the floor or your shins.
  4. Inhale, step or jump back into Plank pose.
  5. Exhale, lower down into Chaturanga Dandasana (Four-Limbed Staff Pose).
  6. Inhale, press your chest forward, and lift into Upward-Facing Dog (Urdhva Mukha Svanasana).
  7. Exhale, press back into Downward-Facing Dog (Adho Mukha Svanasana) and hold for five breaths.
  8. Inhale, step or jump your feet forward between your hands.
  9. Exhale, fold forward, and then inhale, raising your arms overhead and returning to Mountain pose.
  10. Repeat 3-5 rounds of Sun Salutations to warm up.

H3 Revolved Side Angle Pose (Parivrtta Parsvakonasana)

This pose strengthens the core and obliques while providing a deep twist that massages the abdominal organs.

  1. Begin in Warrior II pose with your right foot forward.
  2. Bring your left hand to the ground on the outside of your right foot.
  3. Inhale, raise your right arm overhead, and gaze upward.
  4. Hold the pose for 5-10 breaths, engaging your core and twisting from your abdomen.
  5. Repeat on the other side.

H3 Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle pose strengthens the legs and core while stretching the hamstrings and obliques.

  1. From Warrior II, straighten your front leg and reach your front hand toward your shin or the floor.
  2. Raise your back arm overhead, creating a straight line from your top hand to your back foot.
  3. Engage your core and hold the pose for 5-10 breaths.
  4. Repeat on the other side.

H3 Half Moon Pose (Ardha Chandrasana)

Half Moon pose challenges your balance while strengthening the core and legs.

  1. From Extended Triangle pose, bend your front knee and place your front hand on the ground or a block about a foot in front of your front foot.
  2. Lift your back leg parallel to the floor and flex your foot.
  3. Reach your top arm toward the ceiling and gaze upward.
  4. Engage your core and hold the pose for 5-10 breaths.
  5. Repeat on the other side.

H3 Side Plank (Vasisthasana)

Side Plank is an excellent pose for strengthening the obliques and overall core muscles.

  1. Begin in Plank pose.
  2. Shift your weight onto your right hand and outer edge of your right foot.
  3. Stack your left foot on top of your right and raise your left arm overhead.
  4. Hold the pose for 5-10 breaths, engaging your core and keeping your body in a straight line.
  5. Repeat on the other side.

H3 Locust Pose (Salabhasana)

Locust pose strengthens the lower back and glutes while engaging the core muscles.

  1. Lie on your stomach with your arms by your sides and palms facing up.
  2. Inhale, lift your chest, head, and legs off the ground.
  3. Reach your arms back toward your feet and hold the pose for 5-10 breaths.
  4. Lower down on an exhale.

Cool-down: Child’s Pose (Balasana)

Finish your practice with a relaxing Child’s pose to stretch the back and release tension.

  1. Sit back on your heels and bring your knees wide.
  2. Fold forward, resting your forehead on the ground and extending your arms in front of you.
  3. Breathe deeply and relax in the pose for 1-2 minutes.

By incorporating this intermediate yoga routine into your regular practice, you will continue to strengthen your core and reduce belly fat. Remember to listen to your body and modify poses as needed – to ensure safe alignment and progress at your own pace.