5 Yoga Positions For A Flat Abdomen

To have the firm abdomen you want, you need to adopt a healthy lifestyle, which includes a balanced diet and an exercise routine. Among other things, the following yoga positions for a flat abdomen can be very helpful. Although there are several tricks for toning the abdomen, it is important to remember that diet and exercise are the mainstays.

Yoga is one of those disciplines that can improve your fitness while training your mind and body. Have you ever tried it? If not, here are some positions that will encourage you to try a session.

5 yoga positions for a flatter abdomen

By practicing yoga, you can train several regions of the body, including the abdomen. At the same time, you can get rid of physical and emotional tension, a positive aspect that will encourage you to continue.

Remember that if your goal is to have a flat abdomen, it is advisable to practice exercises that do not specifically target only this region, but also other parts of the body. After all, this will improve your health and well-being.

Given the above, today we present five yoga positions that, if practiced regularly, help to thin the waist and burn a higher number of calories. In addition, these exercises tone the muscles and increase physical endurance.

1. The ‘cobra’ position

The position of the cobra ( Bhujang asana ) is recommended for strengthening the abdominal muscles and relaxing the lumbar area. This is the ideal choice for people who want to tone their abdomen and eliminate abdominal fat.

Instructions

• Lie on a yoga mat or mat and stretch your legs, lifting your torso with your arms (just like in the picture above).
• Inhale slowly and try to lift your chest as hard as you can.
• Hold the position for 20 seconds, then approach the mattress with slow movements.
• Repeat the exercise 3-5 times, increasing the duration as the body’s resistance increases.
• Note: Avoid this position if you have a back injury, hernia, or are pregnant.

2. The “boat” position

Although it is one of the best positions for a flat abdomen, the “boat” is also recommended for strengthening the legs and back. This position trains all these muscle groups and, as it requires balance and strength, it is ideal for increasing endurance.

Instructions

• Lie on your back on the yoga mat, stretch your legs and keep your arms to the side.
• Inhale and lift your legs and torso as high as you can.
• Stretch your arms out, as if you want to touch your toes.
• Form a 45 ° angle with the whole body and breathe deeply, holding this position for 15-20 seconds.
• Repeat 3-5 times per session.

3. The “bow” position

This interesting position is ideal for slimming the waist and toning the abdominal muscles. The “arch” relaxes the muscles in the lumbar area and improves the functioning of the digestive system. So, it is an ideal position to get a flat abdomen.

Instructions

• Lie on your stomach on the yoga mat, stretch your legs and keep your arms close to your body.
• Bend your knees and stretch your arms back to grab your legs and ankles.

• Inhale and turn your head back as you bend your body, as if you want to form a bow.
• Hold the position for 15 to 30 seconds while taking a deep breath.
• Exhale as you return to the starting position and repeat the exercise five times.

4. The board

The plank ( Kumbhakasana ) is a resistance exercise that works the muscles of the abdomen and back. Even though it may seem simple, this position requires balance and concentration and trains the whole body.

Instructions

• Lie on your stomach and rest your body on your toes and palms.
• Keep your feet perfectly straight and your hands below shoulder level.
• Lift your torso off the ground by pushing your hands on the floor to increase the intensity of the exercise.
• Inhale and keep your body in a straight line for 20-30 seconds.
• Exhale and lower your body in a gentle motion until you reach a resting position.

• Repeat the exercise three times.

5. The bridge

The bridge is one of the best yoga positions for a flat abdomen. This simple exercise strengthens the muscles. Its regular practice reduces the tension in the back area and tones the buttocks.

Instructions

• Lie on your back with your legs bent and your hands close to your body.
• Gently pull your shoulders back and grab your heels with your hands.
• Keeping your feet on the floor, lift your hips as high as you can.
• Tighten your buttocks trying to form a bridge with your back.
• Hold this position for 15 seconds and expire as you return to the starting position.

Are you ready to tone your abdomen? If you have already changed your diet and exercised, try these yoga positions for a flat abdomen and convince yourself of the wonderful benefits they offer.