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Five Yoga Poses For a Guaranteed Flat Tummy

Get the abs of your dreams with these simple yoga asanas.

Updated
Health News
3 min read
Regular yoga will give you a flat tummy faster than hardcore crunches (Photo: iStock)

You don’t have to spend thousands of rupees at a gym to get flat abs. There are many yoga asanas that you can help you get a flat belly at home. If practiced regularly, these can strengthen your entire body and give you sleek toned muscles.

So let’s get started:

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1. Uttanpad Asana

Lie down flat on the yoga mat and gently lift both your legs up to 30 degrees while inhaling. Stay in this position for 20-30 seconds and hold your breath.

(Illustration courtesy: Yogaguru Neha)
(Illustration courtesy: Yogaguru Neha)

Release your breath. Repeat the same as you inhale, but this time, lift your legs up to a 45-degree angle. Stay at this angle for 20-30 seconds. Release your breath and simultaneously repeat it with 60 and 90 degrees.

Finally, exhale as you release both your legs. Repeat the drill three times.

2. Chakrasana

(Photo courtesy: Yogaguru Neha)
(Photo courtesy: Yogaguru Neha)

Lie down on the mat, fold your legs and place your hands on the side of your head. Inhale. Exhale and slowly raise your lower body as shown in the picture above. Now as you inhale, raise your upper body to get into this inverted ‘u’ shape.

Hold the position for at least 60 to 90 seconds. Slowly drop your lower body while inhaling and bring your upper body down while exhaling.

3. Purna Pawanmuktasana

(Photo courtesy: Yogaguru Neha)
(Photo courtesy: Yogaguru Neha)

Lie down on the mat and raise your legs while inhaling. Exhale and bend them. Hold your knees tightly as shown in the picture above, creating maximum pressure on your abs. Now, take a deep breath and raise your head, place your nose between your knees as you exhale.

Hold the position for 60 to 90 seconds. Now inhale, while you release your head, and exhale while dropping your legs down.

4. Naukasana

(Photo courtesy: Yogaguru Neha)
(Photo courtesy: Yogaguru Neha)

Lie down flat on your back. Take a deep breath and while exhaling raise your hands straight above the head and keep the legs at a 45-degree angle. The maximum contraction should be on the abdomen area. Hold this position for 45 to 60 seconds.

Note: For better results, repeat the Chakrasan, followed by Purna Pawanmuktasana.

5. Dwichakarick Asana

(Photo courtesy: Yogaguru Neha)
(Photo courtesy: Yogaguru Neha)

Lift your legs to a 90-degree angle. Now start rotating clockwise and then anticlockwise. Breathe in while raising your legs up and breathe out while dropping them.

Repeat this for 30 rounds on both the sides. Relax for 15 seconds and then repeat.

Please note: If you have back problems avoid poses 1,4 and 5.

(Yogaguru Neha is one of the founder members of the Holistic Healthcare Foundation Society. She is a qualified yoga expert and has been teaching it since 11 years. She can be reached at theyogaguru.com and www.tygyoga.com.)

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