List of Best Yoga Poses to Reduce Belly Fat Quickly and Easily

List of 10 simple Yoga to burn belly fat 

1. Frog Pose (Mandukasana) for belly fat melting 

The meaning of Manduk is Frog. The pose looks like a frog in the final posture, hence its name. The frog pose helps to shed tummy fat. It is one of the best Yoga poses for abdominal organ massage and melts the extra abdominal fats.

Technique 

• First, one should sit in Vajrasana (Thunderbolt Pose).
• Make fists and place them in the navel region with thumbs inside. Inhale deeply while sitting in the Vajrasana position.
• Now, Exhale and bend forward, ensuring you are touching your chest with your thighs.
• Raise your head and try to see as above as possible.
• In the sitting position, your hips should always remain in touch with your heels to extract the effective stretching of the pose upon your stomach.
• Maintain the pose as long as you can with slow inhaling-exhaling.
• Slowly come back to the Vajrasana position by inhaling and relaxing.

Benefits

• It is good to reduce belly fat.
• Massage the abdominal organs; good for indigestion, constipation, diabetes, gastritis, asthma, and flatulence.
• It is also beneficial in the case of abdominal ailments.
• It is pretty beneficial for dislocated navels.

Precaution:  Persons who are having back pain shouldn’t practice it.

2. Yogamudra (Symbol of Yoga) for weight loss

Yoga mudra is a combination of Paschitmottanasana and Padmasana. Yoga mudra is the best pose that helps to loosen up the knees and hip joints, thus helping to sit in Padmasana. It is the Symbol of Yoga or Psychic Union Pose in English.

Technique

• Sit in Padmasana.
• Hold your hands behind your back by clasping your wrist with your palm.
• Inhale deeply. Bend forward while exhaling, and try to touch your head and nose to the ground.
• Maintain the pose as long as you can with slow inhaling-exhaling.
• Bring back to Padmasana with inhaling.

Benefits

• The psychic union pose helps you lose belly fat by exerting maximum stretch on the stomach.
• It massages the abdominal organs and treats indigestion, acidity, gas, constipation, and diabetes.
• It diverts the blood flow to the pelvic region, thus helping to alleviate sexual disorders.
• The pose provides a profound stretch to the spinal nerves.

Precaution

One who has knee and ankle problems shouldn’t practice it. Having back pain, avoid practising it.

3. Churning the Mill for belly fat-burning

This exercise is excellent for the shoulders, lower back, lower abdomen, and waist. This was quite prevalent when Indian women liked to grind their corn between two grinding wheels.

Technique

• Sit on the floor by stretching your legs.
• Interlock your fingers and rotate your hand by making as big a circle as possible.
• White making rotating your hands, it should be ensured that your interlock finger must cross the toes.  
• While making circles, lean forward with exhaling and backward with inhaling.
• Make ten rounds clockwise and anticlockwise each.

Benefits

It is good to melt fat from the lower abdomen. It is also suitable for your back, shoulders, and hands.

4. Dynamic  Spinal Twist

This is the yoga exercise, which gives an excellent twist to the entire spinal region. It also loosens up the total vertebrae. This is highly beneficial to lose weight naturally and reduce your tummy fat.

Technique 

• Sit on the floor by stretching your legs.
• Keep your legs as far apart as is comfortable.
• Try to touch your right toes with your left palm, and the other hand should be straight at the backside.
• While looking at the hand at the back, twist your abdomen as far as possible.
• With exhaling, try to look back; with inhaling, come to the centre and repeat to the other side.
• Perform it ten times from each side and do the exercise as fast as possible.

Benefits

It is good to remove fat from the abdomen.

Precaution

Persons having backache should perform in the presence of a yoga expert.

5. Uttanapadasana (Raised Feet) for a flat stomach 

Uttan means raised upward, and pada means leg. Performing Uttanpadasana is suitable for belly fat. If it is practised systematically, it ensures the formation of abs in the body.

Technique

• Lie down on the ground.
• Your legs are stretched and straight without separation.
• Inhale, raise your legs at a 30-degree angle and maintain the pose as long as possible with normal breathing.
• Bring your legs down with exhale.
• Perform 5 to 10 rounds as per your comfort.

Benefits

It is good to cut down abdominal fat. It gives an excellent shape to the abdominal muscles and helps form abs if performed technically. It balances the navel centre and relieves stomach pain, indigestion, and flatulence.

Precaution 

Avoid this asana if you are experiencing back pain.

6. Ardhahalasana (Half Plough Pose)

Ardha means half, and Halasana means plough. This asana looks like an Indian plough.

Technique

• Lie down in the supine position.
• Keep your hands stretched at the shoulder level.
• Raise both the legs at 90 degrees by inhaling and bring down by exhaling.
• It is for one round.
• One has to perform at least 10-15 rounds with a certain speed considering the yogic breathing pattern.

Benefits

It is good to overcome belly fat—this benefits dyspepsia, constipation, piles, and stomach-related disorders.

Precaution

One having cervical spondylitis, stiff spine, and hypertension should avoid it.

7. Naukasana (Boat Pose) to shed belly fat 

Naukasana effectively deals with abdominal fats and sheds unnecessary fat, thus keeping your stomach flat and smooth. Nauka means boat. Hence, it is called boat pose.

Technique

• Lie down on the ground in the supine position.
• Make your body straight and stretched from toes to head.
• Raise both your head portion and legs at a 45-degree angle while inhaling so that the body becomes V shape.
• Now, bring your palm ahead of your knees and maintain the position as long as possible.
• Come to the surface slowly with exhaling.
• Do it 3 to 5 times initially.
• One can increase the round as per one’s comfortability.

Benefits

It is a good yoga asana to reduce abdominal fat. It is helpful in the case of kidney, liver, and diabetes. It is suitable for gastric-related problems.

Precaution

Please don’t worry about those who have back pain. One shouldn’t practice it if suffering from a hernia.

8. Chakrasana (Wheel Pose) for weight loss

Chakra means wheel as in the final position; the asana takes the shape of a revolution.

Technique 

• Lie on the back, knees bent, and heels touching the buttocks and feet 12 inches apart.
• Raise the arms; bend the elbows; place the palms on the floor above the shoulders beside the head.
• Inhale and slowly raise the trunk.
• Now, drop the head and straighten the arms and legs as much as possible.
• Maintain the pose as long as you can.

Benefits

It is highly beneficial to melt belly fat and has an enormous impact on having the stomach flat. If you want a flat tummy fast, it is suggested that you should practice yoga asana regularly.  It delays senescence. It makes the vertebral column flexible and slim and helps expand the west. It is also suitable for knees, limbs, and shoulders and minimises the rigidity of bones.

Precaution

This asana should be avoided by those with severe cardiac problems, HBP, hernia, abdominal muscle problems, and vertigo.

9. Ardhamatsyendrasana (Half Matsyendra Pose) for weight loss

It is named Ardhamatsyendrasana after the great Yoga philosopher Matsyendranath. The yoga pose is beneficial for controlling tummy fat and giving the belly a flat shape.

Technique

• Sit on the ground and stretch both your legs forward.
• Now bend the right leg and put it on the other side of the left leg knee.
• Place the left elbow on the right knee and clasp the right ankle with your palm.
• Now, give a maximum twist to your body towards the right shoulder so that the stomach experiences complete stretching through your knees and thighs.
• Another leg will follow the same thing.

Benefits

It is suitable for a flat stomach by reducing belly fat. It is also highly beneficial for liver, kidney, and back pain. It helps to relieve constipation, asthma, indigestion, obesity, and diabetes patient.

Precaution

Stiff spine yoga practitioners should avoid it. Pregnant ladies must skip this Yoga pose.

10. Paschimottanasana (Posterior-Stretch Pose)

The meaning of pascima is posterior, and uttana means to stretch out.

Technique

• Sit on the floor. Stretch your legs by keeping them together.
• Now, straighten your back and neck.
• Raise both hands upward with inhaling.
• Bring both hands forward while exhaling to clasp your ankles with your fingers.
• Try to touch your knees with your nose.  
• Maintain the pose as long as possible and become straight with inhaling.

Benefits

This is good for overcoming abdominal fat. The yoga asana is also beneficial for abdominal muscles, constipation, obesity, dyspepsia, seminal weakness, and skin problems. It is also effective in the case of sciatic patients.

Precaution

Please don’t try it if you are experiencing backache and ulcers.

Besides these Yoga poses and Exercises for belly fat, Some powerful Yoga is beneficial for tummy fat. Some of them are Bhujangasana, Agnisar, Kapalbhati, Bhastrika Pranayama, Tadasana, Ustrasana, Warrior pose, Parsavkonasana, Dhanurasana, and the module of Surya Namaskar.