PT Health Life – Reducing belly fat not only helps you have a slim figure but also prevents some chronic diseases. Below are some yoga exercises to help reduce belly fat that you can practice before bed.
Not only does it help reduce belly fat , simple yoga exercises can also help improve sleep quality . Note, avoid showering immediately after exercising. It’s best to shower after your body has cooled down, usually 30-60 minutes after exercise.
1. Cat-cow pose helps reduce belly fat
Performing the cat-cow pose combined with slow, steady breathing will help reduce belly fat, while relaxing the spine, back, and neck after a day of work. Do this exercise if you often sit in one place for a long time, do office work…
Doing:
- Start from a position on your hands and knees on the mat. Make sure you have good posture with your arms and shoulders aligned and your pillow directly under your hips.
- Inhale, gently arch your back down, and at the same time raise your face, while lowering and stretching your abdomen.
- Exhale, press your hands firmly into the floor and hunch your back upward, bow your head, pushing your chin to the crook of your neck.
- Repeat the movement about 10-15 times, practice slowly, while practicing while paying attention to deep breathing and relaxation.
2. Cobra pose
Cobra pose helps tone and reduce excess fat around the abdomen, while strengthening the biceps. In addition, this position is very suitable for reducing shoulder and neck pain and back pain caused by sitting too much and with incorrect posture.
Doing:
- Start in a prone position on the mat. Legs straightened, shoulder width apart. Open your arms shoulder-width apart, place them across your chest and rest on the mat, palms facing up.
- Take a deep breath, slowly push yourself up with your hands (as shown), stretch your neck, and look up. Breathe evenly and hold the position for about 20-30 seconds.
- Exhale and slowly bring your body face down on the floor. Stretch your arms slowly forward.
3. Boat pose
Boat pose not only targets the lower abdominal muscles but also affects the upper abdominal muscles and the muscles of the hips, thighs, and pelvic floor. Practicing this exercise before bed will help you get a firm , slim waist. Pay attention to listen to your body during exercise, you can use support equipment if your body is not used to the exercise.
- Start in a sitting position hugging your knees, legs close to your stomach.
- Take deep, slow breaths, slowly lift your feet off the floor and stretch your legs straight forward, keeping your body from falling back. At this time, you should stretch your arms forward to maintain better balance.
- Next, inhale and contract your abdominal muscles to the maximum to fall back and lower your legs at the same time. Pay attention to keeping balance at the buttocks.
- Brace your abs and squeeze your front thighs to lift your body to the starting position while exhaling. Hold this position for at least 5 seconds, breathing evenly while holding or repeating (8-12 times).
- Inhale and gradually lower yourself to the floor for a break between sets.
- Repeat this pose 3-4 rounds.
4. Bridge pose
Bridge pose targets the lower body, toning and strengthening the abdomen, back, glutes and hamstrings. Not only that, bridge pose also has the effect of stretching the chest, neck and spine, helping to reduce stress and relax after a day of work.
Doing:
– Lie on your back on the floor, bend your knees. Place your hands next to your body, palms facing the floor.
– Press your feet and arms firmly into the floor for support, slowly exhale and lift your hips up. Try to keep your thighs and feet parallel, without letting your knees touch. Spread body weight evenly on both feet. Hold the position for about 30 seconds to 1 minute and keep breathing evenly.
– Exhale, slowly lower your body to the starting position.
5. Baby pose
Child’s pose is a great muscle stretching and relaxation therapy to end the exercise. This yoga move will help you firm your abdominal muscles and increase blood circulation. In this position, you can hold as long as you like.
Doing:
– Sit on your knees on the mat, placing your buttocks on your heels. Keep your legs apart so that your belly fits between your legs.
– Slowly bend forward, belly resting on thighs, at the same time both arms stretched forward, palms facing down on the mat. Relax your shoulders and neck. Gradually widen the hips to help the posture become comfortable and pleasant.
For beginners, you should use a pillow for support and should not try to practice when your body does not allow it.
