As a result of insufficient physical activity, fat accumulates in the body. There are many different techniques and exercises to get rid of it. One of them is yoga, which rejuvenates the body and allows you to lose weight at home.
The benefits of yoga
This gymnastics is distinguished by the absence of strength exercises in it, the presence of smooth movements. You don't need grueling workouts to get a beautiful body.
Yoga can offer exercises for beginners that will allow you to quickly lose fat and achieve a lean, flexible whole body.
When doing exercises, the metabolism is normalized, the burning of calories is accelerated, and the body is cleansed of toxins. The work of the gastrointestinal tract is also normalized. After classes, the state of health improves, appetite decreases, the body becomes elastic and plastic.
One of the advantages of yoga is its simplicity: you can download exercise video lessons for free and do them yourself at home. Yoga does not require the help of instructors and visits to gyms.
Exercise rules
In order for the exercises to bring the proper effect, you must adhere to some simple rules:
- Exercise should be done in a ventilated room or outdoors.
- It is recommended to start exercising in the morning or in the evening before going to bed.
- Yoga practice requires breath control. Breathing should be measured through the nose.
- Exercise should be done either before eating or not earlier than 3 hours after eating.
- Warm up before exercising.
Beginners are advised to do the exercises according to their possibilities, since some postures are not mastered immediately. You can do them as you can, while striving for competent, technically correct implementation. The body will gradually get used to the stress.
Warm up before doing yoga
Because many exercises tend to stretch the muscle tissue, a short warm-up should be done before starting them. It is especially important for beginners: a warm-up will prepare the muscles for stress and reduce the risk of injury. During it, you need to warm up the body, performing various simple movements.
The warm-up can include squats, swinging legs and arms in different directions, and rotating the torso and head.
It is advisable to use the maximum amount of body muscles.
A set of exercises
A set of belly slimming exercises for beginners includes a number of simple components.
Uttanasana
This exercise activates the abdominal muscles. As a result, belly and flank fat is burned.
Stand up straight, so that the distance between your legs is 30-40 cm. Look forward, straighten your back. Tighten your leg muscles. At the same time, the knee cups should be pulled up. As you inhale, raise your straight arms up. Then bend them, grab your elbows with your hands. Slowly lower your body down to your legs, straight at the knees. Ideally, you should touch your knees with your head. Stay in this position for 1-2 minutes, then slowly straighten up.
Sarvanasana
This is a very useful exercise, also known as Birch. It makes the abs work and has a positive effect on the digestive system.
Lie on the mat, put your arms straight along your torso, press them to the floor with your palms. Slowly pull your legs up. Rest your palms on the lower back, carefully start lifting your legs up. Keep your back straight. Pull your socks up, aiming to lift them higher. It is desirable that the legs, buttocks and back are straight. Fix the body. Then gradually lower yourself to the starting position.
Twisting
This exercise has a positive effect on the oblique muscles, the spine, and helps burn fat.
Lie on your back, bend your knees. Spread your arms to the sides, press your palms to the floor. Without lifting your back and hands off the floor, turn your head to the right and your knees to the left. Try to get your knees as far as possible, keeping your lower back pressed. Hold this position, then smoothly return. Repeat on the other side.
Paripurna navasana
This exercise involves the participation of the upper and lower abs. It strengthens the muscles of the thighs and back.
Sit down with your legs straightened. Straighten your shoulders, lower your arms along your body. Take your torso back a little while lifting your legs slightly bent at the knees. Straighten them, pointing up, while trying to fix the torso.
If the exercise is very difficult, then the legs can be supported by hands. When you are stable, stretch your arms out in front of you, pointing forward. Hold in this position for 1-2 minutes, then slowly return to the starting position.
Shavasana
This exercise is done to relax the muscles. Lie down, stretch your arms along your body. Relax your muscles. Breathe slowly and evenly. Lie in this position for 15 minutes.
Correct breathing
To make your workouts as effective as possible, you must breathe correctly when exercising. Before starting, you should master the technique of competent breathing. Follow these steps:
- Take a lying or sitting position.
- Pull your abdominal muscles fully inward, contracting your abs. Release any air in your lungs through your nose.
- Inhale slowly, controlling the process of filling the lungs with air. You should feel the abdominal muscles lift, then the chest expands. At the end, you must stop breathing.
- Also slowly release the air from your lungs. At the end, you need to draw in your stomach and exhale the remaining air.
Contraindications to yoga
Since yoga affects most of the human vital systems, it is contraindicated to practice it in case of serious illnesses.
In the presence of diseases such as tuberculosis, radiculitis, colds with fever, as well as pathologies of the central nervous and cardiovascular systems, it is prohibited to conduct training. If you have health problems, you should consult with your doctor before starting gymnastics.
In order for yoga classes to help get rid of fat from the sides and abdomen, they should be practiced daily. The set of exercises is quite simple and is optimal for beginners. The first results should be expected within 1-1.5 months after the start of home workouts.
