A hot body always requires the right workout plan.
Some people find gym workouts the best way to burn some pounds or their extra belly fat.
But not everyone likes to spend hours in the gym. Right?
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Many studies claim that even short period workouts (15-30 minutes) have a great effect if your goal is to lose weight or reduce belly fat.
The only thing that matters is the right kind of exercise.
There are exercises that can help you get in shape fast but only if you take the right approach.
These 10 yoga asanas and exercises are designed to fit into your needs and will soon easily become your new favorite training technique to shed the extra weight.
This workout plan will tone your belly and help your body to get in shape faster.
You don’t need any equipment — A yoga mat would be perfectly enough.
Remember, not all exercises are suitable for everyone, so you should take into consideration your physical and medical state.
And always keep in mind that workouts are more effective when combined with healthy diet.
Let’s get started!
1. Raised Arms Pose + Standing Forward Bend Pose
• Stand erect and lift both the hands above your head.
• Upon inhalation, lift your arms up and slightly lean backward to make a slight curve.
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• Attempt to stretch your whole body, inhale deeply while raising the arms.
• As you exhale, switch to Standing Forward Bend
• Bend forward at the hip and bring your arms downwards. Place the hands beside your feet.
• Ensure that your knees are straight and the spine is erect.
• As you inhale, switch back to Raised arms Pose.
• Repeat this cycle 10 times as a beginner. Later on, you can scale things up and do 2-4 or more sets during your workout.
2. Side Bends
• Stand with your feet shoulder-width apart.
• Raise your arms straight up over your head as you inhale.
• Lower your right arm down the right side and stretch the left arm over your head as you exhale, bending your body to the right.
• Return to the initial position while your arms overhead as you inhale.
• Do the same exercise for the left-hand side. Check that you bend only at the waist and use your obliques.
• Repeat the exercise 10 times for every side. Do 3 sets.
3. Mountain Climbers
• Loop center of band around a stable post like a couch leg.
• Start on the floor in plank position facing away from the post, feet placed in handles like stirrups.
• Alternately bring right and left knee in toward chest, prevent the toes of your bent leg from touching the floor.
• Do for 1 minute and rest 20 seconds. Repeat for 3 sets.
4. Cat Pose + Cow Pose
• Begin with your hands and knees on the ground. Begin in a neutral spine position, with your back flat and your abs engaged. Take a deep inhale.
• On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs.
• Tuck your chin towards your chest and let your neck release. this is your cat-like shape.
• On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck.
• This is the Cow portion of the pose.
• Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to every movement — inhale for Cow Pose and exhale on Cat Pose.
• Repeat for a minimum of 10 rounds, or until your spine is warmed up.
5. Camel Pose
• Kneel on the floor
• Arch your back
• Touch and then hold your heels with your hands
• Hold this pose for up to one minute
6. Bridge Pose
• Lying on your back, bend both knees and place the feet flat on the floor hip-width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
• Press your feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip-width apart.
• Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks, and Mula bandha to lift the hips higher.
• Breathe and hold for 4-8 breaths.
• To release: exhale and slowly roll the spine back to the floor.
7. Crunches
• Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
• Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together.
• Hold your elbows out to the sides but rounded slightly in.
• Tilt your chin slightly, leaving a couple of inches of space between your chin and your chest.
• Gently pull your abdominals inward.
• Curl up and forward so your head, neck, and shoulder blades lift off the ground.
• Hold for a moment at the highest of the movement then lower slowly back down.
• Repeat the exercise 10 times. Do 3 sets at the start. Later on, you’ll do 4-5 or more sets during your workout.
8. Plow Pose
• Lie flat on your back, with your arms placed beside your body and your palms facing downwards.
• Inhale, and lift your feet off the floor using your abdominal muscles. Your legs should be at a 90-degree angle.
• Use your hands to support your hips and lift them off the ground.
• Bring your feet in a 180-degree angle, such that your toes are placed over and beyond your head.
• Ensure that your back is perpendicular to the floor.
• Hold the position for one minute while focusing on your breathing. Exhale, and gently bring down your legs. Avoid jerking your legs while releasing the pose.
9. Downward Facing Dog Pose + Cobra Pose
• Use your hands and legs to come onto the ground
• Lift your bottom to create a 90-degree angle with your body
• Hold this pose for up to 10-20 sec. (Keep inhale & Exhale)
• Now Switch to Cobra Pose
• Stretch your legs back and slowly lift up your upper body (Inhale while switching)
• Ensure that your pubis and toes form a straight line and touch the ground
• Hold this position for 10-20 sec. Then Switch back to Downward Facing Dog Pose. (Exhale while switching)
• Repeat this cycle 5-10 times as a beginner. Later on, you’ll be able to do 4-5 or more sets during your workout.
10. Child Pose
This is a relaxation pose that will calm your body, mind, and spirit.
• From Table pose, exhale, and lower the hips to the heels and forehead to the ground. Have the knees together or if more comfortable, spread the knees slightly apart.
• Your arms can be overhead with the palms on the ground, the palms or fists can be stacked under the forehead, or the arms can be alongside the body with the palms up.
• Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
• Breathe and hold for 4-12 breaths.
• To release: place the palms under the shoulders and slowly inhale up to a seated position.
These exercises will not only help you reduce belly fat but can also improve your stamina — just don’t forget that to the desirable results, these exercises should be done on a regular basis!
