Yoga Exercises to Lose Weight on Belly and Sides at Home

For those who want to put their waist in order, improve the functioning of the body and increase muscle tone, you can use yoga exercises to lose weight in the abdomen and sides - a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people make their bodies flexible, elastic and get rid of excess weight.Systematic exercises lead not only to weight loss on the sides, abdomen, thighs, but also to the rejuvenation of the body as a whole.

Does yoga help you lose weight and get rid of belly fat?

Numerous studies confirm that yoga exercises for losing belly and side fat are more effective than traditional gym exercises.Just half an hour a day performing certain asanas can prevent 2.5 kg of excess weight per week.Exercise and meditation lead to a connection between mind and body, which allows you to intuitively switch to a healthy diet and abandon unhealthy foods.

Benefits for the body

The exercise system helps to cope with excess weight in several ways:

• do physical activity;
• acceleration of metabolism;
• formation of healthy eating habits.

As a result, you will certainly lose weight, although the desired goal will not be achieved as quickly as in fitness classes.There are other benefits to these exercises.Exercise will bring great benefits to the body:

• your posture will be straightened and your spine strengthened;
• heart function will improve;
• the immune system and lymphatic system will be strengthened;
• Digestion and intestinal function are normalized;
• pressure will decrease;
• muscle tension will be relieved.

Which yoga is best for losing weight?

The principle of weight loss with yoga exercises is based on the isometric effect on the muscles.Unlike force loads, muscle tissue becomes tense, but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Hatha.Classic exercise variations based on a slow pace and calm execution of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.For comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All charges are static;when developing the complex, the individual characteristics of the student are taken into account.
3. Ashtanga.During exercises using this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating on the body.The increase in oxygen supply ensures the accumulation of vital energy.The practitioner gains strength and lightness.
4. Kundalini.The system includes meditations combined with movements.Classes have no contraindications;After regular training, the body will gain flexibility, mobility and endurance.Additional benefits are greater resistance to stress, improved bodily function, increased awareness and self-discipline.

Yoga at home

Yoga does not involve dynamic movements.In some asanas you need to move, in others you just need to stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.For beginners, it may be difficult to independently assess the correctness of performing asanas, therefore it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner's body.

For the abdomen and waist

To form an ideal figure, beautiful belly and sides and maintain shape, you do not need to exhaust yourself with strength training;take yoga asanas into your arsenal.

Static exercises will help you form graceful body curves and strong abs:

• bar;
• Downward facing dog asana;
• Eagle posture;
• Twisted stomach;
• Setu Bandha Sarvangasana;
• Walking turtle.

For a flat stomach

This type of workout will help remove excess fat around your belly.One of the effective practices is healing self-massage.Warm your hands by rubbing them together, then knead your sides and belly in a clockwise circular motion.Massage 2 to 3 times a day to increase blood flow and speed up the fat burning process.

Some of the current yoga exercises to lose weight on the belly and sides include the following:

• Cobra Pose;
• Pavanmuktasana;
• Bow posture;
• Uddiyana bandha.

For beginners

Overweight people who have never exercised will have difficulty losing weight through aerobic or strength exercise.Yoga will help strengthen your muscles even with the simplest exercises available for beginners.The main task is to focus on the correct execution technique, as well as breathing, in this case you can count on a good result.

Asanas

A common problem for women is a big belly.Certain exercises from Indian practices will help you make your body slim and flexible.With daily training, results will be visible in two weeks.Before starting your workout, be sure to warm up.Fixation in the asana is necessary for 1 minute, but for beginners this period can be reduced.Perform each exercise at least 2 times.

Cobra Pose

Starting position – lying face down:

• Legs straight, together, feet extended.
• The arms are bent at the elbows, pointing up, the hands are located under the shoulders.
• As you inhale, lift your body without supporting your palms, using your back muscles to move.
• Halfway up, inhale and exhale slowly twice.
• At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be directed towards your chest, and your buttock muscles should be tense.
• After two breathing cycles, exit the asana.

Downward facing dog

One of the popular yoga exercises for losing weight in the abdomen and sides is the Downward Facing Dog asana.First you should do a warm-up, at the end of which will be the child's pose - Balasana.To perform the downward facing dog asana, after warming up, kneel as follows:

• Place your palms at shoulder height, spread your fingers and focus on the pads.
• keep your back straight and your hips perpendicular to the floor;
• fix your feet, bend your toes, and your heels should face up, the outer ribs of your feet are parallel to each other;
• Point your face down, between your hands;your neck should not bend, continuing the line of your back.

From the position you need to move to the plank.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips apart.Take 1-2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and body.Extend your legs as far as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvic bones are directed upwards.You need to stay in the asana for 30 seconds to 1 minute, breathing regularly.

Warrior Stance

Yoga for abdomen, buttocks and thighs offers the Warrior Pose exercise:

• To perform the asana, stand up straight and take a large step back.
• When running, the feet are firmly on the floor.You need to straighten your lower back and raise your arms.
• Breathing remains even and calm at all times.
• Hold the position as long as you can.
• You can make the task more difficult by turning your body to the left or right.

Dhanurasana – bow pose

To perform the exercise, you need to lie on your stomach and relax:

• Stretch your arms along your body.
• Inhale deeply, bend your knees, lift them up and hold your ankles with your hands.
• The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, leave your arms straight.
• You can hold your breath in this position or breathe slowly and deeply.Hold the asana for as long as possible.
• As you exhale, return to the starting position.Repeat the exercise 5 times.

Triangle

Stand up straight, tighten your stomach, tense your legs and then:

• Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor surface.
• Exhale and hold your right shin with your right hand.
• Inhale and contract your sides.
• Stretch your left arm upwards while turning your head to the left.Hands are located on the same line.
• Turn your legs out: the right completely and the left 45 degrees.Focus your gaze on the palm of your left hand.
• Stretch your spine and neck as much as possible.Hold the position for 30 to 60 seconds and repeat on the other side.

Kumbhakasana

Classic yoga for abs and waist includes plank pose or Kumbhakasana.To perform it, you need to press your palms to the floor, shoulder-width apart, and transfer your body weight to them.Stretch your legs and press the socks firmly against the surface.This position resembles a standard plank or push-up position.The body must be in the same plane, the back and legs straight.

Exercise technique

In order for classes to give excellent results in the form of weight loss, improving the functioning of systems and organs and improving mood, it is necessary to follow certain rules:

• training is carried out in a well-ventilated area;
• the best time is early in the morning or late at night;
• breathing is done through the nose;
• Exercises are performed on an empty stomach.

You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home using videos from professionals.Experts will show you when to lower or raise your arm, how to breathe during an exercise, in which position to place your leg, how to stand up or lie down correctly.Choose the exercises that are most comfortable and effective for you.