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Yoga For Belly Fat: 10 Simple Poses & Tips to Boost Your Results
June 1, 2023

Yoga For Belly Fat: 10 Simple Poses & Tips to Boost Your Results

Published on June 1, 2023 | Update on November 15, 2023
Table of contents
Verified by Elyce Neuhauser

Yoga Expert, E-RYT 500, Certified Meditation Coach

Elyce Neuhauser

Elyce Neuhauser

The article is verified by Elyce Neuhauser
Yoga Expert, E-RYT 500, Certified Meditation Coach

Table of Contents

Yoga is a practice that emphasizes balance, stability, and inner calm. However, as a form of physical activity, yoga can also significantly challenge your body. This brings us to the question: Can yoga help you lose weight? Specifically, can yoga reduce belly fat? 

Although yoga may not burn as many calories as high-intensity workouts, it can help strengthen and tone your core muscles. 

While reducing calorie intake by about 10-20% is essential for weight loss, exercising can help build muscle and tone up the body, improving overall physique and creating a mindful beginning on the journey to good health.

As a form of exercise, yoga also brings more mindfulness to daily habits. It helps to reduce stress, a contributing factor to belly fat. [1]

Incorporating a regular yoga practice into your daily routine can promote a healthy mindset, which can help manage tension and anxiety. This, in turn, may improve overall health and mitigate weight gain. [2]  So roll out your mat and get ready to amplify your awareness as you strengthen and tone your core!

Tips for Achieving a Smaller Waistline

This is the most important part of weight loss. Cut 10 to 15% off your maintenance calories to launch the weight loss process.   

You don’t need to have a 100% clean diet. The 80/20 rule is actually enough: you are supposed to eat healthy nutritious foods 80% of the time and leave 20% for cravings. Follow the Harvard Plate rule for your 80% of meals.

Perform the poses or a sequence below at least 3 times a week. Working the core muscles can help you burn calories and make your core toned and strong.

Cardio is the most effective type of exercise for fat burning. The number and duration of workouts you should have will differ depending on their intensity. However, aim to have at least 150 to 300 minutes of moderate cardio or 75 to 150 minutes of vigorous cardio workout per week.

Both of these factors can influence your metabolic health. Poor sleep quality can make you hungrier due to increased hunger hormone secretion [3], while cortisol, released during stress, can stimulate abdominal fat accumulation [4].

Research illustrates the lisk between inadequate hydration and elevated BMI levels, meaning it’s essential to stay hydrated for a healthy weight [5]. Sufficient hydration also helps manage your hunger and increase overall nutrient absorption from your diet.

Target Your Belly Fat With Yoga-Go

Get personalized yoga routines that target your problem spots. Spend 7 to 30 minutes to build a toned body and achieve inner calm.

Yoga For Belly Fat: 10 Beginner-Friendly Poses

Lose belly fat with yoga by performing the poses below. Follow these tips to get the most out of your yoga for belly fat sessions:

  • Practice the poses at least 3 times a week.
  • Intentionally engage your core during each pose.
  • Below, you'll find a ready-made sequence out of these poses.

#1 Boat Pose (Navasana)

a woman is practicing yoga, doing Boat Pose (Paripurna Navasana)_yoga for belly fat

How to practice:

  • Sit on the floor with your knees bent and feet flat on the ground.
  • Lean back slightly, engage your core, and lift your feet up. Work to straighten your legs, as you reach your arms out in front of you.
  • If you need to modify, hold the backs of your thighs as you lift your breastbone upwards.
  • Hold for 3 to 5 breaths before releasing.

Benefits:

  • Strengthens the core muscles.
  • Tones and firms the abdominal area.
  • Improves balance and posture.

#2 Plank Pose (Phalakasana)

a woman is practicing yoga, doing Plank Pose (Phalakasana)_yoga for belly fat

How to practice:

  • Come to a high push-up position with your hands directly under your shoulders and your body in a straight line, from crown to heels.
  • Engage your core, keep your shoulders on your back.
  • Hold for 3 to 5 breaths before releasing down to your belly.

Benefits:

  • Engages the entire core, including the lower abdomen.
  • Builds strength in the arms, shoulders, and back.
  • Enhances overall body stability.

#3 Downward-Facing Dog (Adho Mukha Svanasana)

a woman is practicing yoga, doing Downward-Facing Dog (Adho Mukha Svanasana)_yoga for belly fat

How to practice:

  • Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  • Lift your hips up and back, working to straighten your arms and legs.
  • Hold for 3 to 5 breaths and then return to hands and knees.

Benefits:

  • Stretches and elongates the abdominal muscles.
  • Relieves stress and tension in the lower back.
  • Improves flexibility in the spine and hamstrings.

#4 Warrior II (Virabhadrasana II)

a woman is practicing yoga, doing Warrior II (Virabhadrasana II)_yoga for belly fat

How to practice:

  • Start in a high lunge position, with your right foot forward and your left foot back.
  • Turn your left foot out to a 90-degree angle, externally rotating your hips and aligning the front heel with the back arch.
  • Keep the right knee over the right heel and reach your arms out to the sides gazing over your right hand.
  • Hold for 5 breaths before switching sides.

Benefits:

  • Engages the core while toning the waistline.
  • Strengthens the legs and thighs.
  • Promotes balance and concentration.

#5 Bridge Pose (Setu Bandha Sarvangasana)

a woman is practicing yoga, doing Bridge Pose (Setu Bandha Sarvangasana)_yoga for belly fat

How to practice:

  • Lie on your back with your knees bent and feet flat on the ground.
  • Lift your hips up towards the ceiling, keeping your feet and arms grounded.
  • Hold for 3 to 5 breaths before releasing.

Benefits:

  • Activates the abdominal muscles.
  • Stretches the spine and opens the chest.
  • Tones the buttocks and thighs.
  • Supports posture.

#6 Cobra Pose (Bhujangasana)

a woman is practicing yoga, doing Cobra Pose (Bhujangasana)_yoga for belly fat

How to practice:

  • Lie on your stomach with your hands framing your ribcage and legs hip-width apart.
  • Lengthen your spine as you lift your head, shoulders, and chest, pressing lightly into your hands.
  • Keep your shoulders away from your ears, your neck long, and your legs strong.
  • Hold for 5 breaths before releasing.

Benefits:

  • Strengthens the back muscles, including the lower back.
  • Tones the abdomen and firms the waist.
  • Improves flexibility in the spine.

#7 Four-Limbed Staff Pose (Chaturanga Dandasana)

a woman is practicing yoga, doing Four-Limbed Staff Pose (Chaturanga Dandasana)_yoga for belly fat

How to practice:

  • Begin in a Plank Pose with your shoulders directly over your wrists and your body in a straight line.
  • Engage your core and bend your elbows, keeping them close to your sides, as you slowly lower your body halfway down towards the ground.
  • Keep your body parallel to the ground with your core engaged and your legs strong as you hold the position for 3 to 5 breaths.
  • To release, either lower all the way down to the ground or push back up into Plank Pose.

Benefits:

  • Engages the entire core for stability.
  • Builds upper body strength, including the arms and shoulders.
  • Helps develop lean muscle mass.
  • Enhances overall body control.

#8 Chair Pose (Utkatasana)

a woman is practicing yoga, doing Chair Pose (Utkatasana)_yoga for belly fat

How to practice:

  • Stand with your feet together and reach your arms overhead.
  • Bend your knees, shift your weight into your heels, and hinge from the hips, moving your seat back as if sitting in a chair.
  • Engage your core, lift your breastbone, and keep the neck long and spine extended.
  • Hold the pose for 3 to 5 breaths, ensuring your knees and shins are back, so you can see your toes.
  • To release, straighten your legs and lower your arms down, coming to Mountain Pose.

Benefits:

  • Activates the core and lower abdominal muscles.
  • Strengthens the thighs and buttocks.
  • Improves posture and balance.

#9 Warrior III Pose (Virabhadrasana III)

a woman is practicing yoga, doing Warrior III (Virabhadrasana III)_yoga for belly fat

How to practice:

  • Begin in a standing position with your feet hip-width apart and arms at your sides.
  • Shift your weight onto your right foot and extend your left leg back behind you and off the ground. Simultaneously, hinge forward at your hips and bring your torso parallel to the ground.
  • Reach your arms forward, keeping them in line with your shoulders with your palms facing each other.
  • Engage your core by drawing your belly button in and lengthening your spine.
  • Hold the pose for 3 to 5 breaths, then return to a standing position and repeat on the other side.

Benefits:

  • Requires core stability and balance.
  • Tones the abdominal muscles.
  • Strengthens the legs and glutes.
  • Enhances concentration and focus.

#10 Bird Dog (Dandayamana Bharmanasana)

a woman is practicing yoga, doing Bird Dog (Dandayamana Bharmanasana)_yoga for belly fat

How to practice:

  • Start on all fours, aligning your wrists under your shoulders and knees under your hips.
  • Extend your right arm forward while extending your left leg backward.
  • Keep your core muscles engaged and lifted, and maintain a long line from fingertips to toes.
  • Hold for 3-5 breaths and switch sides.

Benefits:

  • Engages the entire core for balance.
  • Strengthens the lower back muscles.
  • Tones the buttocks and shoulders.
  • Improves posture and coordination.

Get Fit & Reduce Belly Fat With Yoga-Go

Try Yoga-Go to explore more than 500+ more yoga moves for beginners. Get personalized daily routines that target your problem spots and follow instructions from best yoga teachers!

Yoga Flow For Reducing Belly Fat

Start with a few rounds of Sun Salutations to warm up your body and build heat. Move through the poses, holding each one for 3-5 breaths. Repeat the sequence 2-3 times, taking breaks as needed. 
a chart with yoga for belly fat sequence

Finish with gentle stretches, a cool-down yoga routine, and a few minutes of Savasana to relax your body and mind.

Practice this sequence at least 3-4 times a week, and pair it with a healthy diet and lifestyle for best results. 

Bottom Line

Yoga is a great addition to your fitness routine, especially if you want to target belly fat. 

Practicing a sequence that includes these 10 powerful yoga poses can help you achieve a strong core. Consistency is key, so practice regularly. Along with patience, dedication, and a healthy lifestyle, your yoga practice can help you lose weight, burn calories, and tone your body.

Disclaimer

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!