Hence, we suggest a set of simple yoga moves that will do wonders for the midsection. Yoga has been a successful form of exercise for centuries, since it calms the mind, relaxes the body, and tightens the muscles.
Absolutely anyone can start doing yoga because there are more than 100 forms that range from simple to very complex.
- Board (Kumbhakasana)
This pose gives a full body workout, and it aims for the back, shoulders, things, buttocks, and abdominal area.
Instructions:
You have to begin in a position like doing a push-up, with the arms extended under the knees and hands under your shoulders and arms. Take a deep breath while looking ahead, and keep the hands flat and the fingers spread as you pull in your abdominal muscles.
Hold your breath in this position for 15-30 seconds, release your knees and breathe out. Repeat 5 times with a break of 15 seconds.
- Pontoon Posture (Naukasana)
This pose targets your leg muscles and back and eliminates fat in the waist.
Instructions:
As you lay on your back, with your arms on the sides, and your legs stretched out, breathe in as you elevate the legs and stretching the feet and toes. You are supposed to form a 45-degree angle and stay in that position for 15 seconds. After that, release, rest for 15 seconds, and repeat 5 more times.
- Wind Easing Posture (Pavanamukthasan)
This pose alleviates lower back pain and tightens the core and hips. As well it boosts metabolism and promotes healthy pH levels and boost your metabolism.
Instructions:
Lay on your back, with your arms on the side, your legs stretched out and the heels touching each other. Breathe in and bend your knees as you move them toward the chest.
Hold your knees while bringing them closer to the body tighten the thighs and hold for a minute, minute and an in order to apply pressure to the abdominal muscles. Breathe out and release your knees. Repeat 5 times with a 15-second break between each pose.
- Bow Posture (Dhanurasana)
This position strengthens the core and tightens the abs while stretching your entire body and helping digestion.
Instructions:
While lying on the stomach, with your arms to the sides, and your legs stretched, bend your knees upward while reaching the arms back to hold the ankles or feet. Stay in this position for 15-30 seconds while breathing normally, then breathe out, and return to the first position. Relax for 15 seconds and repeat 5 times.
- Warrior 1 (Virabhadrasana 1)
It stretches your thighs, buttocks, and the core decreases belly fat and relaxes the body and mind.
Instructions:
In a standing position, with the feet brought together and the hands to the side, extend the right leg forward and the left leg backward similar to a lunge movement.
Then, turn the midsection a bit for you to be able to face the bent right knee. Turn the left leg a bit, exhale, and raise the body up from the knees.
Then, stretch the arms upward as you bend the back to create a slight arch, and hold for 15-30 seconds while breathing normally. Next, breathe out to slowly break the pose, and straighten the right knee. Push off the right leg and return to the initial position. Repeat with the other leg.
- Warrior 2 (Virabhadrasana 2)
It is best done in conjunction with the pose Warrior 2. It also provides similar effects.
Instructions:
You should do the same steps as above, but extend the arms outward from the torso, instead of lifting them above the head. Then, turn the head in order to face toward the right leg, and then repeat with the other leg.
Step 3: Repeat for the left leg.
- Cobra Posture (Bhujang asana)
This pose strengthens the spine and upper body. You should avoid it in the case of pregnancy or a back injury and hernia.
Instructions:
While lying on the stomach, with the arms pulled in under the shoulders, and the legs away from the body, and with the chin and toes touching the floor, inhale deeply and thrust the body chest upward. Hold for 15-30 seconds and slowly exhale. Make a 15-second break, and repeat 5 times.
- Chair (Uthkatasana)
It pulls in the abs, strengthens the spine, and supports the hips and thighs. You should avoid it in the case of a back or knee injury, insomnia, or chronic headaches.
Instructions:
Stand up, with the hands in the Namaste position in front of you. Bend the knees, and raise the hands above the head. Bend the torso inward, breathe normally, and hold for as long as you can.
- Boat (Naukasana)
This pose targets the legs, belly, back, and arms.
Instructions:
Lying on the back, with the arms on the sides and the legs stretched out, inhale and elevate the chest upward and the feet off the floor. Keep the body aligned by looking forward, and hold for 15 seconds. Repeat 5 times with 15 seconds of rest in between.
- Bridge (Setubandhasana)
It relieves the stiff muscles, strengthens the hips and spine, and tightens the abs. It also helps digestion, regulates high blood pressure, and curbs the symptoms of menopause.
Instructions:
While lying on the back, exhale as you push off the floor with the feet, and elevate the body so that the buttocks and back are off the floor, but the neck remains down. To support the body, push the hands down on the floor, and hold for as long as you can.
