loss abdomen

Yoga exercises for weight loss of the abdomen and sides

Lose weight in the abdomen with yoga - it's possible! Performing yoga asanas daily can strengthen the abdominal muscles and improve the functioning of internal organs..

Yoga asanas have been known for many thousands of years. They help in the fight against flatulence, because they improve digestion, cleanse the body of toxins. In addition to the appearance of our body, practicing yoga, we improve our internal state. Some asanas stimulate peristalsis, promoting the release of excess gases and improving the condition. See for yourself that asanas will help you if you want to have a thin stomach. Keep in mind that some asanas are more advanced than others..

Before starting any exercise program, you should evaluate your abilities. Start with the simplest asanas by watching them on the video or consulting an experienced instructor.

Ventilate the room before exercise..

Warm up before training

Before loading muscles and doing yoga exercises to lose weight in the abdomen and sides, you need to take a few minutes to warm up, consisting mainly of bends, circular movements of the hips and body turns.

Starting to perform the following exercises without proper warming up of the muscles of the body, you can later feel delayed pain in the muscles.

It is also important to calculate the intensity of the load to muscle strength. If you do yoga for weight loss of the abdomen and sides only on holidays and do not do other exercises, the abdominal muscles will recover slowly, so its easy to overstrain them. With moderate exercise, the safest way to do the following exercises is every three days..


Asana requires good coordination and strong arms and shoulders. This effective yoga for weight loss of the abdomen and sides.

Sit in the lotus position. Strongly intertwine legs, knees move closer to the body.

Put your palms on both sides of your hips, fingers pointing forward.

Raise your buttocks above the floor while straightening your arms. Keep your knees as close to your chest as possible. Stay in the position for 2-3 minutes, and then lower to the starting position and exhale.

Another version of the Talasan asana is raising your legs forward..

Take the lotus position. Lift straight legs to chest height and cross them at the ankles.

Raise your hands up, keep your back straight.

Return to Padmasan Pose.

abdomen sides


Lie on your back. Bend your knees.

Press legs bent at the knees with your hands to the chest so that the hips touch the abdomen.

Lift your head up and touch your knees with your nose.

Take a deep breath and hold your breath in this position for 30 seconds. Slowly lower your head and legs.

Exercise can be done with one bent leg. The other leg should be straight with the toes toward the head..

The position of the sphinx or cobra (Bhunjangasana)

The position enhances blood circulation and restores the muscles of the abdomen and hips, optimizes the work of all departments, stretches the feet, stimulates the activity of the adrenal glands and has a beneficial effect on the thyroid gland.

Lie on your stomach. Hands are bent at the elbows. The forearms are parallel to each other. Rest them on the floor. Put your hands from the elbow to the brush on the mat, palms down.

Using your back muscles, lift your upper body off the floor, straightening your arms at your elbows. Try not to push it with your hands, but simply lift it using your back muscles.

Hold in this position for 30 seconds, then take your starting position.

Onion Position (Dhanurasana)

Asana is similar to bhunjangasana, but more advanced. It stimulates the whole body as a whole, strengthens the muscles of the press, helps to correct the stoop of the back and shoulders, has a beneficial effect on the reproductive system of women.

Lie on your stomach and lift your calves up, bending them at the knees. Legs together.

Throw your hands behind your head. Grasp both ankles with your hands, pull them up, lifting your hips from the floor.

In this position, only the pubic bone and stomach should be touched. The body should be curved in a circular shape..

During the asana, feet together. Hold in position for 20-30 seconds and take a starting position.

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Pashchimottanasana's position

Performing an asana in practice is less difficult than it being pronounced. It requires a little flexibility and therefore, before moving on to its practice, perform the previous asanas.

Lie on your back. The legs are straight. Arms extended overhead. All together forms one straight line from the head to the toes..

Raise your palms to the ceiling and put your hands together.

Tighten your abdominal muscles. Lift up, trying to keep your back straight, and your joined hands above your head.

Lean forward and grab your toes.

Keeping your back straight, touch your head with your knees.

Hold in position for 1.5-2 minutes and exit.

Sarvangasan's position

Lie on a flat surface.

Put your legs together, bend at the knees and lift up.

Support your buttocks with your hands so that you remain upright.

Support your shoulders, and lower your legs on the head as low as possible - the spine in this position should be completely straight.

Hold for three minutes.

Lift your straight legs up and stay in this position for five minutes.

Slowly support your shoulders and lower your legs to the floor..


Yoga is good for everything. They soothe, relieve stress, and improve the functioning of the body, give an attractive shape to the silhouette.

Along with these yoga postures that reduce belly fat, you should also eat a healthy diet and make sure your body is getting enough sleep, as studies have shown the negative effects of insomnia on belly fat.