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5 Exercises and Yoga Asanas to Melt Away Belly Fat

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YOGA ASANAS TO LOSE BELLY FAT

A monotonous lifestyle, unhealthy eating habits, lack of exercise and high stress levels are all reasons for that pot belly. The wider your abdomen gets, the higher the level of risk! There are no shortcuts to getting rid of abdominal fat but proper diet with good fitness routine can help reduce belly fat to a large extent. If you don’t want to hit the gym then yoga is always an option. It not only helps decrease abdominal fat but also allows your body and mind to feel rejuvenated.

Try out these yoga asanas to feel the difference...

Tadasana

This is the warm up pose. Known as mountain pose, it improves blood circulation and allows your body to get ready for the other poses. Here’s how you can do it:

●       Stand with your feet flat, heels slightly spread out.

●       Stretch your hands to the front and bring your palms closer to each other. Inhale and stretch your spin. Raise your folded up above your head and stretch as much as you can.

●       Try to lift your ankles while stretching and stand on your toes. Stare at the ceiling, breathe in and out. Hold this pose for 20-30 seconds and inhale and while exhaling slowly relax and bring your feet back to the floor.

●       Repeat this at least 10 times and increase the time slowly.

Caution: People who have low blood pressure, insomnia and headache should avoid this pose.

 

Paschimottanasana

Known as seated forward bend, this asana stimulates the centre of the solar plexus. It not only acts as a tummy toning pose but the forward bend offers an admirable level of stretch to the hamstring, thighs and hips. This asana is ideal for those who are prone to digestive disorders.

●       Sit on the floor with your legs in front.

●       Keep your spine erect, inhale and stretch your hands above your head without bending your elbows.

●       Slowly come forward and try to touch your toes, once you are able to do that hold them and try pulling them backwards till you experience a stretch on your hamstrings. Breathe in and hold your tummy in and try to retain the position for 60-90 seconds.

●       Repeat these 10 times in the beginning, then slowly do it 25 times or more.

Caution: Do not attempt if you have slip disc disorders, abdominal surgery, asthma and diarrhoea.

 

Pavanamuktasana

The wind relieving pose helps in alleviating various gastric problems, which includes indigestion and constipation. Since your knees exert pressure on your tummy, holding this position for more than a minute can help triggering the burning fat in the region.

●       Lie down face upwards with your arms on either sides and feet stretched out and heels touching each other.

●       Bend your knees. Take a deep breath and as you exhale bring the bent knees towards your chest and wrap your arms around it.

●       Inhale again and while you exhale lift your head allowing your chin to touch your knees. Hold this position for 60-90 seconds while continuously breathing. Exhale and slowly bring yourself to the initial position. Relax!

●       Repeat this asana for at least 7-10 times, while leaving a 15 second interval.

Caution: Do not attempt this if you are pregnant, have spinal issues, blood pressure and heart issues.

 

Bhujangasana

The cobra pose gives your abdomen a good stretch. Regular practice of this asana can help in strengthening the back muscles. This is the asana advised for postpartum back pain.

●       Lie down with your chest facing down, legs slightly apart and toes touching the flour. Keep your hands on either side of the body with palms facing the floor.

●       Bring the palms beneath your shoulders. Inhale deeply and slowly lift your chest and head off the floor. Fix your gaze to the ceiling. Tuck your pubis towards your navel and keep your buttocks firm.

●       Hold on to this for 15-30 seconds, while breathing normally. Inhale and slowly lower yourself, exhale and relax. Relax for 15 seconds and start the second set.

●       Perform this asana at least 10 times to begin with and then 30 times with increase in time.

Caution: Bend backwards only till the time you feel comfortable, if you feel any discomfort stop right there. Do not perform if you are pregnant or suffer from back injury and carpal tunnel syndrome.

 

Balasana

The child pose is the best to calm your body after a rigorous session.

●       Sit on your knees, heels slightly apart and your buttocks nearly touching the floor. Keep your hand on your knees and keep your spine erect.

●       Inhale and slowly stretch your arms upwards, exhale and slowly bend forward touching your palms and forehead on the floor.

●       Stay there for some time. Breathe normally and keep your tummy tucked in.

●       Inhale and slowly come up. Exhale and relax to the initial position. Get ready for the shavasana.

Caution: Do not perform if you are pregnant.

 

Shavasana

The corpse pose allows your body to relax after a rigorous workout.

●       Lie down with your face upwards, keep your feet together or stretched out.

●       Keep your hands on either side of the body. Close your eyes.

●       Inhale and exhale deeply, allowing your body to relax completely.

Stay there till you feel your body is normal.

posted Aug 5 by Vijay Vardhan

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+2 votes

If you are facing problems in burning your belly fat, don’t worry. Nothing’s wrong with you nor you are cursed genetically. You won’t have to perform specific exercises or let go of your carbohydrates. Or, wonder about the eating the right food– that’s not it. Read on to learn 13 fascinating facts about belly fat you didn’t know:

1. It’s true, belly fat is more dangerous than other fat on the body

Because the fat surrounding your organs increases* your risk for heart disease. Check this out, ladies especially – National Institutes of Health Research found that women with a midsection which measured more than 28 inches were more likely to die from heart disease than their slimmer counterparts.

2. Truth be told – Special Diets don’t Reduce* Belly Fat

You’ve heard the advertisements on late night TV for the ‘Special Diet’ that will help you lose* weight, specifically, in your midsection. It’s just not true. Unfortunately, one cannot choose where on one’s body one will lose* weight or get smaller for that matter. Many dieters do in fact store a large amount of excess fat in the abdominal area and therefore it is the first place a change is noticed, but just remember your exercises (specifically) relating to the problem areas of your focus.

3. Here’s the one that got me: Sit-ups

Sit-ups have nothing to do with belly fat reduction*

Unfortunately, this is a cold hard truth that we must come to terms with. Not to say that you shouldn’t continue with sit-ups and other exercises for the cardio and muscle strengthening is still a positive effect of this type of exercise. Just be mindful that your belly won’t flatten if you are overweight (at least not quickly).

4. Maybe you thought that those with smaller frames also carry smaller stomachs

And therefore it is more difficult for those people to get fat. The truth is that the size of the stomach and weight has nothing to do with each other. It is stated that even people having had stomach reducing* surgeries can still gain weight.

5. It’s actually false to think that eating before bed can make you gain weight faster than eating the same foods during the day.

So the deal is, we gain weight when we take in more calories than we burn. The thought process behind this original theory is that foods eaten during an active day will burn quicker and more efficiently than foods consumed right before bed, however, according to the research – weight gain is not based on a 24 hour time clock.

You might be reminded that researchers still don’t suggest late night snacks for disruptions in the body’s circadian clock and hormone alterations that control appetite are at risk, potentially causing weight gain.

6. Losing just a little bit of weight can help to reduce* acid reflux symptoms

Consider a pregnant woman (who has no choice but to remain larger than normal for a period of time, remember). Nonetheless, she suffers from acid reflux or other heartburn issues up until the child is born, when the pressure is relieved. In the same way, losing even a little bit of belly fat can provide relief from your symptoms.

7. Be aware of your Diet

Yep, we’re going there. It should be pretty obvious that we would, after all, this is a health and fitness site and we’re talking about belly fat. So, with that in mind, the type of food you eat affects belly fat.

You may also read: How Almonds can Reduce* Belly Fat?

8. Here’s something you didn’t realize

Belly fat has the potential to increase* while you’re sitting. That’s right, belly fat prefers when you sit. This may be difficult for those of you with a desk/clerical/office job. Just be mindful to get up and move around every thirty minutes or so. This will help you combat the belly fat that’s there or the belly fat you don’t want!

9. Drinking Green Tea

Green Tea may have a positive effect on belly fat and weight loss* in general. According to some studies, those who exercise and drink green tea all day lose* more belly fat than those that do not drink green tea (but do exercise). Researchers are not completely sure why Green Tea seems to help some lose* weight but attribute catechins, a compound in green tea which may boost* your calorie and fat burning mechanisms.

10. Switching Off Your TV

Really wanna lose* the weight (in the belly region)?…
Turn off your TV!
Research shows that people who cut their TV time in half took in 100 fewer calories per day.

11. Stress is a big player in Belly Fat …

Unless you’re working out every single day and eating a healthy, regimented diet, you’re likely struggling with a bigger waistline if you’re stressed. This is because the hormone cortisol climbs to higher than normal levels when you’re stressed, causing you to crave high-calorie snacks that get stored in your belly!

12. Make sure you’re getting enough sleep – and enough water too!

Not only should you be sleeping enough, you should be sleeping at the right hours too. If you’re staying up late, you’re probably playing around online or watching TV and generally wasting time which can lead to an overall unhealthy lifestyle.

As for the water, you know the routine… this keeps your system flushed and provides plenty of hydration to your working body while you’re trying to lose* that belly.

Lastly,

13. You don’t have to focus on High-Intensity Workouts to Burn Belly Fat – Walking is really the key

Sure, it can’t hurt to pump a vigorous exercise program into your weekly routine, but it’s really not necessary if all you’re trying to do is loose* the belly fat. Researchers have concluded time and again that walking 30 minutes per day (two and half hours per week) will reduce* belly fat by up to one inch in a month.

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