Research shows that yoga can not only improve body flexibility and relieve psychological pressure, but also strengthen abdominal muscles and effectively reduce abdominal fat. Here are 10 yoga poses to create a sexy belly!
1. Tree
First of all, stand in mountain style, keep the left leg in balance, bend the right knee, and stick the right foot palm to the inside of the left thigh. While inhaling, lift your arms up to shoulder height. Put your hands together in front of your chest for several seconds to find a sense of balance. While exhaling, stretch your back and arms straight, and lift your arms straight up over your head, keeping 5 even and deep breaths, and then repeat the action on another leg. In the process of tree stance, your upper body needs to be upright to maintain balance and strengthen your waist and abdomen. It is worth mentioning that the higher the position of the right foot is, the more ankle joint can be exercised and the pelvis can be corrected.
2. Lunge prayer twist
To maintain the stability of this posture, you need the strength of your abdominal muscles. During the twisting movement of this posture, your lumbar and abdominal muscles are further extended. First, hold a praying position with your hands folded in front of your chest, then take a step forward with your left leg and bend your knee 90 degrees, keeping your back and right leg straight. Rotate your upper body to stretch your spine and waist, place your right elbow on the outside of your left knee, and turn your head to the ceiling. Hold 10 deep breaths and repeat on the other side. If it's hard to balance, you can turn your eyes forward instead of looking up at the ceiling.
3. Roll back
This pose is completed in rolling, which is quite interesting and can enhance your core strength. First, you should cross your legs, sit on the floor, and grasp your ankles with both hands. Then lift your legs off the ground, balance your sitting bones, and stretch your abs and spine. Take a deep breath and roll back slowly until your shoulder blades touch the floor, then lift your hips and head up into the air. Still hold your ankles, keep your abs tight, rock back to sitting position, find the balance position of your sitting bones again, and repeat this action 10 times.
4. Single leg downward dog
One leg downward canines allow deep stretches of your abdominal muscles, starting with downward canines, raising your left leg and pointing to the ceiling. Place your weight in front of your body, then bend your left knee to your chest, and feel the stretch of your abs and spine. Then go back to the one legged downward dog pose, and do this 10 times in a row, then repeat the action on the other leg. If this is more difficult for you, you can start with the basic downward movement.
5. Warrior three moves
This is a great challenge to your body balance. You need to have enough core strength to do the warrior three moves well. First of all, be a warrior. Keep your right leg in front of your body and your upper body straight. Slowly shift the weight of your body to your right foot. Then slowly lift your left leg, tilt your upper body forward, keep your arms straight, and adjust your posture to maintain your balance. Make your upper body and left leg in a straight line and parallel to the ground. If the straight line is too difficult for you, you can bend your knee properly. Keep 5 breaths in this movement, change the other side, and continue.
6. Semi Camel
This pose can pull your abdominal and thigh muscles and strengthen your back. Kneel on the ground, keeping the thighs and torso in a straight line and forming a 90 degree angle with the ground. Lower legs flat, toes on the ground, feet up. Level your arms, put them directly in front of your chest, palms down, eyes forward. Inhale, starting from the upper back, slowly bend back, tighten the quadriceps of thighs, buttocks and abdomen, face the ceiling, do not stretch the neck too much. Bend to the right position and stop while keeping your chest and abdomen extended, then slowly return to the starting position and repeat the action 10 times.
7. Variant Bridge
This pose shapes your hips and strengthens your abs during a steady balance. Lie flat on the ground with knees bent and feet flat on the ground. Place your arms on both sides of your body, palms down. Place your weight on your heel, support your hips up and keep your abs tight. Keep your hips off the floor and lift your left leg, with your left foot bent inside the hook, looking up to the ceiling. Let the left leg move left and right in the air, let the hip feel the stretch, tighten the waist and abdomen muscles to maintain the balance of the body, repeat 10 times, and then change the right leg to continue to do. When your legs are in the air, try not to let your hips fall to the ground.
8. Ship type
Boat style is one of the best postures to build core strength and endurance, which has a very significant effect on flat abdomen. Sit on the ground, tighten your legs, and slowly lift them off the ground. The upper body tilts back slowly, with the center of gravity on your hips, arms on the outside of your knees, the upper body remains straight, with an angle of 90 degrees between your legs, and your body is shaped like a 'V'. Hold 10 deep breaths in this position.
9. Counter
By using abdominal strength to lower and lift your trunk, the reverse table can let your abs and latissimus dorsi stretch and contract dynamically. Sit on the ground with your knees bent, feet flat on the ground, feet apart at hip width, and place your hands behind your hips. Separate your fingers and slowly support your upper body with the strength of your arms, so that your body posture can be stabilized like a four legged table. Then lower your hips (without touching the floor) to keep moving up and down and stretch your abs and spine. Repeat this 10 times. If it's too difficult for you, you can rest your hips on the floor for a while before continuing.
10. Side plate support type
Side plank is to use your abs to stabilize the balance of the whole body. Lie on the ground, tighten your legs, press your right hand on the ground, and slowly lift your hips off the ground until you form a straight line. Hook your feet, use your right arm to support your body, extend your left arm to the ceiling, keep your abs tight and keep your balance. Take a deep breath in this position for 60 seconds, then repeat on the other side. If this pose is too difficult for you, you can bend your knees to the floor to relieve the pressure.