11 Yoga Poses For Belly Fat Loss


11 Yoga Poses For Belly Fat Loss

elly fat is a problem for many people. It can have a negative impact on health. It could also lead to severe diseases like high blood sugar, cholesterol, high blood pressure, and several heart diseases. Therefore, it is essential to melt belly fat. To cut down belly fat, you need to limit the calories you intake or only consume the number of calories you can burn each day.

In this hectic life, many do not have time for diets and exercise. We want everything instantly with the least effort required. So, we opt for medicines to burn the calories which can have side effects on your health. The good news is that you could lose belly fat naturally with the least effort.

You can quickly reduce your belly fat by sparing some minutes to do Yoga every day. Here are 11 Yoga poses for belly fat loss.

1. Bhujangasana or Cobra Pose

Bhujangasana, often known as cobra pose, is a yoga pose that focuses on strengthening your abdominal muscles while also relaxing your lower back. As it strains abdominal muscles, this asana burns unnecessary tummy fat. It also aids in the burning of excess fat on the thighs, hips, and lower abdomen.

Cobra Pose
Cobra Pose

How to do it?

  • Lie flat on your stomach on the floor.
  • Place your palms flat on the ground right beneath your shoulders. Straighten your elbows and hug them into your sides.
  • Pause for a second with your neck in a neutral position, looking straight down at your mat.
  • Lift your chest off the floor with an inhale. Keep your lower ribs on the floor and roll your shoulders back. Ensure that your elbows are still hugging your sides.
  • Keep your neck in a neutral position; don’t raise it. Your eyes should be fixed on the ground.
  • Hold the position for 30 to 45 seconds, breathing normally.

2. Naukasana or Boat Pose

Naukasana, also known as Boat pose,  is a perfect and effective way of losing fat. This position strengthens the back and abdominal muscles while also toning the leg and arm muscles. If practiced regularly, it helps in the stretching, compression, and relaxation of the abdominal region.

Naukasana | Boat Yoga Pose | Steps | Benefits | Yogic Fitness - YouTube

How to do it?

  • Lie down on your back with your feet together and your arms by your sides.
  • Inhale deeply, then lift your chest and feet off the ground as you exhale, stretching your arms towards your feet.
  • Maintain a straight line between your eyes, fingers, and toes.
  • As your abdominal muscles contract, you will feel the strain in your navel area.
  • While keeping the pose, continue to breathe deeply and smoothly.
  • Slowly return to the ground and relax as you breathe.

3. Kumbhakasana or Plank Pose

Kumbhakasana, often known as the plank pose, strengthens the upper body, particularly the arms, wrists, and spine. It is also beneficial for core strength, abdominal toning, and belly fat loss.

How to do the Kumbhakasana yoga pose

How to do it?

  • Begin by kneeling and placing your hands on your thighs.
  • Bend forward and place your hands in front of you on the floor. Raise the buttocks to the cat position while keeping the knees on the floor.
  • Slide both feet backward and raise the knees above the ground such that your two palms and toes are balancing the weight of your body.
  • When holding the position, inhale and hold your breath. If holding your breath is difficult, breathe softly and lightly in the final position. Hold the pose for as long as it feels good to you. The longer you stay in this position, the more strength and stamina you will get.
  • The head, trunk, back, and legs should all be in one straight line in the final pose. Straighten your arms and legs. Knees and elbows should not be bent. Bend the knees and lower them to the floor to release the posture. Return to a kneeling position.

4. Padahasthasana or Standing Forward Bend

Padahasthasana, or standing forward fold, is excellent for the heart and helps with anxiety and slowing down the heart rate. In addition, the abdominals soften and relax, allowing the stomach to do its job and effectively manage major or minor abdominal problems.


How to do it?

  • Stand straight.
  • Now take a deep breath and raise your hands to their full height.
  •  Hold your breath for a second or two before exhaling and simultaneously bending forward. Bend in a way your body is parallel to the floor.
  • Inhale, then exhale, and bend forward completely, with your body falling away from the hips.

5. Paschimottanasana or Seated Forward Bend

This is one of Hatha Yoga’s most basic poses, and it stimulates the solar plexus area. It also provides an excellent stretch to the hamstrings, thighs, and hips. It’s also great for people who have stomach problems and belly fat.

Paschimottanasana | Seated Forward Bend Yoga Pose | Steps | Benefits | Yogic Fitness - YouTube

How to do it?

  • Sit on the floor.
  • Maintain a straight spine and stretch your legs out in front of you.
  • Stretch your hands above your head without bending your elbows while inhaling deeply. Extend your spine as far as possible.
  • Exhale and lean forward, reaching down with your hands to touch your toes. It would be best if you rested your head on your legs. As a starting point, beginners can try touching their ankles, thighs, or shins.
  • Once you’ve reached your toes, please keep them in place and draw them back until you feel a stretch in your hamstrings.
  • Try to hold the position for 60 to 90 seconds while keeping your breath even.

6. Marjariasana or Cow Cat Pose

The strong contraction of the abdominal muscles that occurs while retaining the posture aids in the melting of fat and consequently the reduction of belly size. This pose is also beneficial for improving spine flexibility.

Cat Cow Pose: Benefits, Steps & Precautions – YogaHolism

How to do it?

  • Sit in all fours
  • Inhale deeply and lift your head while lowering your back to create a concave shape in your body.
  • To suck in the most amount of air, expand the abdomen region as much as possible.
  • Maintain the stance for 15 to 30 seconds while holding your breath.
  • Deeply exhale and drop your head, arching your back upwards.

7. Shalabhasana or Locust Pose

Shalabhasana, commonly known as the Locust Pose, is an excellent spinal workout that works your abs. It can aid in strengthening your stomach muscles while also assisting in the natural burning of fat cells. This is one of the most effective yoga poses for reducing abdominal fat.

Shalabhasana | Locust Yoga Pose | Steps | Benefits | Yogic Fitness - YouTube

What Should I Do?

  • Place your palms against the ground and lie down face down. It would be best if you lifted your legs without twisting your knees when breathing.
  • You should also lift your upper chest and hands to stretch your abdominal muscles.
  • Balance yourself on your stomach. This position is excellent for reducing belly fat.

8. Ustrasana or Camel Pose

The camel pose, also known as Ustrasana, is a yoga practice that helps to reduce belly fat and strengthen muscles. In addition, it can enhance your flexibility by toning your abs, thighs, and arms. This is the most sophisticated and effective Yoga for abdominal fat reduction.

Top 7 Health benefits of ustrasana (Camel Pose)

How to do it?

  1. Kneel on your knees and then bend your torso backward in an arched shape towards your heels, supporting his upper body weight on the back of your foot with his arms.
  2. The goal is to hold the position for a time, inhaling and exhaling continuously, before returning to the basic pose and repeating the process.
  3. For the best effects, do this in the order listed above over the following few days.

9. Dhanurasna or Bow pose

Dhanurasna or Bow pose is a fantastic yoga pose for belly fat reduction. In this pose, your body is shaped like a bow. This pose helps you with flexibility and reduces excess belly fat.

How To Do Dhanurasana - Bow Pose Yoga - Benefits - Steps | Femina.in

How to do it?

  • Lie completely flat on your stomach.
  • Bend both legs and elevate your chest slightly.
  • Raise your thighs softly while holding your ankles.
  • The asana focuses on your abdomen as your thighs and chest are elevated.
  • For around 30 seconds, stay in this position.
  • Repeat the process twice more.

10. Setu Bandha Sarvangasana or Bridge pose

Setu Bandha Sarvangasana, or the bridge position, is included in the yoga for fat belly reduction. This pose also expands your abdominal region and helps to reduce belly fat. It’s also practical for relieving discomfort in your lower back.

Setu Bandha Sarvangasana – Bridge Pose • Mandalas Life

How to do it?

  • Lie down on your back straight.
  • Now, lift your body while keeping your toes firmly planted on the ground, apply some pressure on your shoulder.
  • Rest your hands beside you or use it as a gripper for your toes to keep your balance.
  • Repeat the process twice more.

11. Chakrasana or Wheel pose

The wheel pose, also known as Chakrasana, is a great way to lose belly fat. It has the ability to stretch your abdominal muscles as well as open up your heart chakra. This is one of the most effective Yoga exercises for belly fat reduction.

Yoga asana for healthy lungs: How to do Chakrasana or the Wheel Pose (steps); benefits and precautions | Health Tips and News

How to do it?

  • Curl your knees and lie down on your back.
  • Keep your feet on the ground and your buttocks close together.
  • Set your hands on the ground, palms straight, and keep your shoulders still.
  • Raise your head and shoulders from the ground, then raise your hips and balance yourself on your hands and feet.
  • Try to elevate one leg in the air for 20 seconds. Do the same thing with the other leg.


Yoga is beneficial for losing belly fat naturally. Usually, belly fat is caused by stress, hormonal disorder, lack of exercise, lack of sleep, etc. Yoga helps in solving the root cause of belly fat naturally. Just some minutes of doing this yoga can give you that flat abs you dreamt of.

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