The shape and appearance of the abdomen depend on many factors - genetics, lifestyle, the state of the endocrine system, nutrition and even posture. So, in the presence of hyperlordosis (when the pelvis is tilted slightly forward), a small “tummy” can be noticeable even in very slender people .
Is it possible to lose belly fat with yoga? “There is no definite answer to this question, since everything depends on the individual characteristics of the body,” says Alexander Gunko, teacher of hatha yoga, yoga therapy, yoga researcher , blogger . “Let’s just say that practice can be an important factor, but I still recommend a comprehensive approach to solving this issue: adjusting your diet, moving more, doing exercises and asanas that involve the abdominal muscles.”
Active and regular yoga practice stimulates the process of burning fat , will help you become slimmer overall (it is impossible to lose weight locally, that is, in one specific area) and reduce volume in the abdomen and waist .
Where to begin?
To get started, choose the appropriate resistance level for the resistance band . You need to choose so that you can perform the exercise with an elastic band well - that is, you need a fitness elastic band that you can pull on during the exercise, not too easily, but also very difficult. Of course, if you make the wrong choice, you can change the elastic band to a weaker or stronger one during training.
Anatomy of the abdominal muscles: what exactly needs to be strengthened?
You may be familiar with the division of the abs into different zones - lower, middle, upper and oblique muscles. However, in fact, these are all segments of one muscle, which is attached to the chest and pelvis. This can be seen clearly in the following video.
These muscles are pumped by movements associated with bending the body, twisting it and lifting the legs. It is worth understanding: if you want to reduce your belly and make your muscles more prominent, you will have to not only pump up your abs, but also reduce the fat layer that hides it. And for this you need cardio exercise and a balanced diet, which in total will lead to weight loss and a decrease in volume. The right yoga practice will help with this.
Raising the knee to the elbow
Place your feet slightly wider than your hips and secure the band at knee level . Overcoming the resistance of the elastic band, bend one leg at the knee and stretch it towards the opposite elbow. Try without bending your shoulders - they should remain motionless . Return to the starting position and switch sides.
General principles for creating weight loss programs
More often, overweight people who have never worked out in the gym want to get rid of fat. If you are a beginner, you should approach the start of training very responsibly, since your body is not yet ready for the stress. To lose weight, you first need to get your cardiovascular system into working order. Standing on the treadmill for 30 minutes straight away can overload your heart.
It is necessary to use the principle of gradual introduction into the training rhythm. Start small, paying attention to your pulse, blood pressure and breathing rate. These are very important vital signs; they should not jump to critical values. The main principle of any training is to do no harm.
Focus on nutrition
A good trainer must understand that complex training in the gym to save fat is only part of the success. If his client, who wants to lose weight, eats as before, there will be no result. Indeed, in most cases, obesity is precisely a consequence of an improper diet and bad eating habits.
? Key principles of proper nutrition
Body rotation
Lie face up on the floor with your arms extended above your head and a resistance band between your wrists . Raise your arms and legs off the floor and use your abdominal muscles to twist to the right, keeping your shoulders straight. Return to the starting position and perform the exercise in the other direction.
The benefits of exercising in the morning
The main advantage of morning exercises is versatility. People of any age can do exercises, regardless of the time of rise. Additional advantages:
1. Good mood. During exercise, a large amount of endorphin, a hormone that has a positive effect on the emotional state, begins to enter the blood. Regular exercise makes a person less irritable and more resistant to stress.
2. Performance. Charging accelerates blood flow, due to which body tissues receive the necessary amount of nutrients and oxygen. The brain works more actively, which leads to increased work activity.
3. Willpower. A person develops willpower through regular exercise. Effective exercise for weight loss becomes an incentive to complete everything.
4. Health. Gymnastics helps get rid of health problems. Performing simple exercises eliminates blood stagnation, helps fight insomnia and restores organ function.
5. Metabolism. Thanks to morning exercises, it will be possible to speed up the body's absorption of food and normalize the functioning of the gastrointestinal tract.
It is noteworthy that this type of gymnastics has no disadvantages. The only negative is the need to set the alarm half an hour earlier than usual.
3. Bicycle
Place an elastic band around your feet, as if tying them together. Lie on your back, place your hands behind your head. Imagine that you are pedaling with your feet. Try to pull your knee as close to your chest as possible during the next rotation, use your abdominal muscles . This way the exercise will be as effective as possible.
What yoga practice helps reduce belly fat?
In general - any regular one. “If we start working our muscles 3-4 times a week in any mode - dynamic or static practice - then, of course, there will be results,” notes Alexander Gunko. — It’s not a bad idea to combine two training modes in one lesson or change them, because the more varied the movements are, the more effective they are. You also need to remember that oxygen affects fat metabolism. That is, it is optimal to exercise in the fresh air.”
Which asanas to choose? Those that involve the central zone of the body: planks (straight and lateral), lower balances, vinyasas from Ashtanga yoga. “When constructing a sequence of asanas for the abs, it is always necessary to remember about compensation and stretching of those muscles that have been strengthened. Asanas such as paripurna navasana and ardha navasana, vasishthasana and jathara parivartanasana are well suited. After performing these poses, it is recommended to perform asanas for stretching the abdominal muscles - chatush padasana or urdhva dhanurasana. After this, do not forget to perform back stretching poses. Paschimotanasana and Janu Shirshasana are suitable,” adds Artem Chernyshov. For the most effective practice, experts recommend alternating modes of performing asanas. “Use dynamic exercises first, then perform static exercises - long-term fixation in the asana. With this approach, large and small muscles will be strengthened, says Artem Chernyshov. - It is important to perform not only asanas that involve bending the body, but also compensating positions - that is, various stretches. Otherwise, there is a risk of developing intervertebral hernias and disc compression.”
In addition to these yoga poses, it will also be useful to regularly perform the practices of nauli and agnisara dhauti kriya (almost the same as abdominal vacuum ).
And don't forget about contraindications. “Do not perform asanas to strengthen the abdominal muscles during menstruation, with an umbilical hernia, exacerbation of gastrointestinal diseases, or pregnancy. Always exercise on an empty stomach, bladder and intestines,” adds Artem Chernyshov.
Side plank
Take a plank position on your side (on a level arm) with a fitness band below your knees. Shift your weight to your right arm, straighten your legs and place your left arm at your side. Lift your left leg up and hold for at least 30 seconds (or as long as you can). Return to the starting position and change sides .
Three rules for a good result
There are three rules that can enhance the effect of training. These include:
- Regularity of training. At the same time, their duration is not important, the main thing is every day.
- It is preferable to exercise on an empty stomach. It is best in the morning, immediately after waking up or two to three hours after the last meal.
- Avoiding strict diets. The creator of the method recommends eliminating fast food and reducing portions of fatty, fried and salty foods.
These rules can somewhat speed up the appearance of results. But we should not forget about possible contraindications, an impressive list of which is given above, and, of course, the decisive role of a consultant doctor - a qualified weight loss specialist.
Standing back leg raise
Stand hip-width apart and place the Crossband around your right leg, holding it with your left hand. Shift your weight to your right leg and lift your left leg, extending it all the way back (as if drawing a T). Bending over, pull the band towards you (towards your chest), bending your elbow at a right angle. Then return to the starting position. Do a few reps and switch sides.
Features of the bodyflex system
Like any weight loss system, bodyflex has its own characteristics:
- the training is carried out at least 2-2.5 hours after eating, since with diaphragmatic breathing there is an active movement of the stomach - “pulling-bulging”, and with a full stomach this is, at a minimum, unhelpful;
- regularity of classes (daily - at least 15 minutes);
- the need to ventilate the room before class;
- active oxygen saturation of the brain can cause dizziness and fainting. This phenomenon is especially common among beginners. Therefore, it is better to conduct at least the first training under the guidance of a specialist;
- exercises are not effective for people whose body mass index is within the normal range;
- these breathing and physical exercises should become part of life forever and become an integral part of it, since after they stop, all the lost kilograms will quickly return.
You can add to this list that deep breaths provide hyperventilation of the lungs, which often ends with a critical decrease in blood acidity and fainting, and holding your breath while exhaling, on the contrary, causes hypoxia (this is a low oxygen content, the consequences of which are irreversible changes in many vital organs) . Does the body need this contrast? Will it hurt him? The answers, as you already know, can only be given by a qualified weight loss specialist.
Spiderman push-ups
Get on all fours, hands on the floor slightly wider than shoulder-width apart, fitness band in the middle of your feet. A straight line should form between your ankles and shoulders. Tighten your abdominal muscles as much as possible and keep them tight throughout the exercise. As you lower yourself to do a push-up, pull the knee of one leg toward your elbow. Pause, then push up and return your leg to the starting position. Perform push-ups with pull-ups on the other leg. Repeat as many times as you can.
Advantages of the bodyflex system
The following advantages are highlighted:
- there is a decrease in abdominal volume and strengthening of the abdominal muscles;
- the complex is convenient for beginners, patients with heavy weight, does not require physical training;
- deep diaphragmatic breathing improves the functioning of the respiratory system and helps relieve shortness of breath;
- there is a decrease in appetite;
- There is an improvement in well-being, increased energy, and vigor.
According to the creator of this breathing practice, Greer Childers, after just two weeks of practice you can feel a good result. But other people’s opinions on this issue vary greatly, so you shouldn’t definitely trust anyone here; The only ones whose feedback would be really important to us are weight loss professionals.
Lunges with body rotation and arm extensions
Start with your arms extended in front of you at shoulder level and hold the band at shoulder width. Take a wide step back with your right leg and perform a squat until both legs are bent to a right angle (the upper thigh of your left leg should form parallel to the floor). In a lunge, turn your body to the right, while using your abdominal muscles and spreading your arms with an elastic band to the sides . As you exhale, return your body back to the center and stand in the starting position. Repeat the same on the other leg.
Why is it useful to strengthen your abdominal muscles?
Firstly, to make it beautiful. Secondly, it will provide health benefits. “Those who practice hatha yoga always look good and their body becomes toned,” comments Artem Chernyshov, yoga teacher, founder of the YogaMind . - Strong abs protect the organs of the peritoneum - liver, stomach, intestines - because they do not have a bone frame on the outside (like, for example, the heart and lungs, which are “covered” by the ribs). Plus, by strengthening the abdominal muscles, the practitioner removes excessive deflection in the lumbar spine, and this reduces the risk of developing hernias and protrusions.”
The abdominal muscles help keep our body upright. “The rectus and lateral abdominal muscles are important for correct posture and the health of the spine,” reminds Alexander Gunko. “And they are also involved in the process of respiration and many other physiological processes. And their coordinated work affects venous outflow and intra-abdominal pressure.”
So even if you don’t dream of getting a six-pack, it’s still worth exercises for your stomach and sides
Weekly training schedule
A weekly training schedule that can be customized and combined depending on your level of physical fitness. Following a diet and performing this complex will help you quickly lose weight and get the desired result.
- Day 1 – warm-up, plank, crunches, push-ups, burpees, side bends;
- Day 2 – jogging, warm-up, lying leg raises, gluteal bridge, lunges, pull-ups;
- Day 3 – rest;
- Day 4 – warm-up, curling arms with dumbbells, cycling, moving your legs in the air, bending to the sides;
- Day 5 – warm-up, plank, crunches, plank, lunges, bicycle, burpees, side bends;
- Day 6 – rest;
- Day 7 – jogging, warm-up, leg raises lying on your side, cycling, pull-ups, crunches, plank.
