5 Effective Yoga for Belly Fat: Follow The Steps For A Flat Tummy

Belly fat is a major problem in the present time. Sometimes, even if we are not that obese, that bulge makes us feel odd. Doing yoga for belly fat can work insanely well. At a time, when most of us work for a minimum of 8 hours sitting in front of the computer, doing something to reduce the tummy fat is extremely essential. It will take only 45-60 minutes daily.

Belly fat has many disadvantages. Apart from making us feel not so uncomfortable, most of the dresses tend to become tighter along the abdominal region. However, the main problems are not these ones, but the health issues. When you are having abdominal fat, you become more prone to heart diseases and strokes. Hypertension, type II diabetes, asthma, huge digestive problems, and even cancer may be caused if you do not get rid of the fat.

Most of us have the common conception that having fat in the abdominal region is only due to having excess food. No, that is not the sole reason. You will be surprised to know that one major reason for belly fat is stress, the most unavoidable factor today. Other than that, lack of proper sleep, smoking, and hereditary factors add fat around the tummy. 

Effective Yoga for Belly Fat

A yoga posture has multiple advantages, so is the case of belly fat loss yoga. Along with fat reduction around the middle portion of the body, the yoga postures will give you strength and fitness too. Most importantly, yoga itself is a stress buster. Starting the day with yoga in the fresh air is the best available option for everyone.


5 Effective Yoga for Belly Fat


In this section, we are going to speak about 7 effective yoga for belly fat loss. There are additional postures too that you can try at home. Pawanmuktasana, Paschimottanasana, Dhanurasana, Sarvangasana, Uttanpadasana and Bhujangasana are additional yoga for belly fat reduction. These are described in detail in our previous articles

1. Surya Namaskar Or Sun Salutation

Surya Namaskar is a bunch of 12 poses combined together. Therefore, when you are doing this posture, you are actually working on the whole body and not only yoga for belly fat. The complete forward bend puts the required pressure on the tummy aiding in fat burning. On the contrary, the backward bends help to counter the forward bend, stretching the body to the maximum. As this asana involves deep breathing, detoxification is yet another function performed.

Steps To Follow

  • Come into Samasthiti position, meaning bringing the two feet together.
  • Now relax your shoulders and keep your hands by the side of the body.
  • Inhale deeply and with gradual exhalation, bring the palms near the chest in prayer position, ie, Namaskar form.
  • Again inhale and stretch the joined arms above your head.
  • Then bend gradually backward using the upper portion of the body only.
  • Now, while exhaling, gradually bend forwards from the position along the pelvis area. Make sure your back remains straight at this time without any hunching.
  • Do it till you can place your palms on the mat and your head is placed in between the knees.
  • In case your palms do not reach the mat, bend your knees a bit.
  • Next, with inhalation, push your right leg back as far as you can keeping the left leg bent on the mat.
  • The right foot should be flat on the mat and your head lifted upwards.
  • Exhale here and stay for few seconds.
  • Again with inhalation, push the left leg backward parallel to the right leg and make the posture like Kumbhakasana or plank pose. Make sure you are looking down on the mat at this time.
  • With an exhalation, place your knees, chest, and chin on the mat. The toes must be towards the mat and heels above.
  • Now, inhale along with the feet placed reversely flat on the mat and then slide forward.
  • Simultaneously, raise your body from the belly button and look upwards. It will look partly like Bhujangasana. Your shoulders should be relaxed and elbows bend and flying outwards
  • With an exhalation, tuck your toes inwards like before, lift the body and come into Adhomukhasana.
  • Next, bring the right leg in between two hands with inhalation. Look upwards and make sure your body is aligned in a single line.
  • Now exhale and bring the left leg parallel to the right leg in between the hands. 
  • Bend your knees, drop your hips and gradually bend back to the previous position with simultaneous inhalation.
  • Lastly, exhale and bring back the body in the initial position and relax.

Caution: Who Should Not Do

  1. Menstruating women
  2. Pregnant women
  3. People having hypertension
  4. If you have cardiovascular diseases
  5. A person having spinal problem

2. Naukasana Or Boat Pose

The best thing about Naukasana is the contraction of muscles in the abdominal muscle. Therefore, it is a dedicated yoga for belly fat reduction. With regular practice, you can feel the muscles loosening up and feel the flatter tummy. The total posture looks like a boat. Along with this, due to stretching of legs and hands, arms and legs also become toned.

Steps To Follow

  • Lie down the yoga mat in a supine position with hand, placed along the side of the body. The palms should face downwards.
  • Legs must be completely stretched out with toes facing upwards.
  • Relax and inhale deeply.
  • Now along with exhalation, lift your legs, chest, and head from the ground. 
  • Simultaneously, raise and stretch your hands making them parallel to the legs.
  • Fingers and toes must be in the same line.
  • Focus on your toes and breathe normally. You will be able to feel the vibration or contraction in the abdominal region.
  • Hold this position for 30-60 seconds as per your comfort level.
  • While exhaling, relax gently, and come back to the initial position slowly.
  • Relax for 15 seconds approximately and repeat.
  • Initially, start with 5 times with a gradual increase to 30 times for best results.

Caution: Who Should Not Do

A person having the following ailments should not go for Naukasana.

  1. Hypertension of high blood pressure
  2. Heart ailments
  3. Headache
  4. Diarrhea
  5. Insomnia
  6. Pregnant women
  7. Menstruating women

3. Ustrasana Or Camel Pose

Naukasana helps in burning fat while Ustrasana is very helpful for toning of abdominal muscles. Although both are yoga for belly fat, the latter counters the formers. The contraction caused by Naukasana is relaxed by this pose. Therefore, we recommend performing this belly fat loss yoga in a subsequent manner.

Steps To Follow

  • Sit on the mat in Vajrasana posture.
  • Now, slowly lift your buttocks and gradually the body in such a manner that your whole body weight is on the knees now. 
  • Make sure your toes are pointing downwards and your heels are perpendicular to the floor.
  • With a deep exhalation, bend your back in the form of an arch. Bring the hands behind the body and hold the ankles one by one.
  • Now, tilt your head backward and stretch until you feel the tension around the abdominal region.
  • Breathe normally and hold the posture for about 30 seconds or more.
  • Then exhale and come to the Vajrasana position.
  • Relax your body for 15 secs.
  • Do this again 5 times to start with. Increase it to 30 times gradually to get the best results.

Caution: Who Should Not Do

If you have, any of these following ailments do not go for yoga.

  1. Heart problems
  2. Neck injury
  3. Back injury
  4. Hypertension
  5. Migraine
  6. Dizziness
  7. Insomnia

4. Padahastasana Or Hands To Foot Forward Bend Pose

This yoga for belly fat is effective because it creates pressure on the abdomen and loosens the fat. However, one very important fact about yoga is that it can relieve anxiety and good for the heart. With this yoga, your abdomen becomes soft, relaxed and minor issues are also solved.

Steps To Follow

  • Stand on your yoga mat in Tadasana posture.
  • Hands should be on either side of the body and feet together.
  • Note that the heels should touch each other.
  • Make sure your spine is erect without any bend.
  • Now, raise your hands upwards while inhaling.
  • With an exhalation, bend forward towards the ground.
  • At this point, the body will be parallel to the ground.
  • Inhale one more time.
  • Then exhale and bend down completely.
  • The part from hips to the feet should not move and has to be straight.
  • Touch the ground facing the palm towards the floor. Do not bend your knees.
  • For beginners having belly fat, it will not be possible initially. In such a case, hold the ankles instead of the floor.
  • Lastly, inhale and come up to the initial position of Tadasana.
  • The more you can stay in the asana position, the more effective it will be.

Caution: Who Should Not Do

If you face any of these following ailments, skip the yoga.

  1. Spinal disc disorder
  2. Back injury

5. Shalabhasana Or The Locust Pose

For the natural burning of fat cells, you must try this yoga for belly fat reduction. It helps in strengthening the abdominal muscles. This belly fat loss yoga puts intense pressure on the tummy. Therefore, muscles are stretched along with the reduction of fat. Another great thing about the posture its positive effect on the spine. It is an outstanding exercise for the spine. So, if you want a stronger spine, this yoga will be immensely useful.

Steps To Follow

  • Lie down on the mat in a prone position, i.e., upside down.
  • Your hands should be on either side of the body.
  • Palms will be facing upwards opposite to the ground.
  • Chin should be in contact with the mat.
  • Now, while inhaling, lift your legs up as much as you can.
  • Do not bend or twist the knees. They should be kept straight.
  • Your weight should be concentrated around the abdominal region.
  • Stay in this position for 15-20 seconds or more.
  • Exhale and put your feet down.
  • Come back to the initial position.

Caution: Who Should Not Do

It is better to skip this asana in case you are suffering from a severe ailment or surgery. Pregnant women should refrain from doing yoga. Skip this yoga if you have:

  1. Menstrual cycle
  2. Hernia
  3. Slip disc issues
  4. Lumbosacral transitional vertebrae

Frequently Asked Questions (FAQs)


How Often Should I Do Yoga To Reduce Belly Fat?

You must do yoga for belly fat regularly to get the best results. If not possible, at least 3-4 days a week for 1-2 hours will give you visible results.

Can I Get A Flat Tummy With Yoga?

Yes, you can definitely get a flat tummy with regular yoga for belly fat. However, do not expect to see results within a day or two. So, we recommend you to keep patience for that slimmer waistline.

Can You Gain Weight After Stopping Yoga?

Like all other exercises, whether it is yoga for belly fat or weight reduction, you will gain weight once you stop doing it. But, as yoga is a more scientific and slow process, you will not gain as much weight as you will after leaving the gym. 


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The End Note


Apart from doing belly fat loss yoga, you must also consider your food habits and lifestyle. Yoga not only works on the body but also activates the internal organs. With regular practice and patience, you can see the results within 30 days of starting.

Do not ignore the fat around the abdomen. A healthy life with proper food and yoga for belly fat can make you feel more confident and happy!

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