Let's start with the warm-up
Before you begin the exercises to achieve a flat belly, do a little workout. These are the slopes, twists of the trunk and the rotation of the hips. This can be a normal charge, which is familiar to us from the lessons of physical education or a complex of special asanas.
Asanas for achieving a flat stomach
To strengthen the abdominal muscles, you must use upside-down positions, i.e. those with the head below the feet. The best effect is achieved by applying a handstand, or on the head, but the head should be lowered down. Performing etysyllabic asanas is not easy, for this you need to train for many years, have strong armies and vestibular apparatus. There are also less complicated poses, such as, for example, a candle.
Overcast
- Lay a blanket on the floor, lay down on it and move the chair, stretch your arms above your head, but only so that the palms are under the seat of the chair. The head and part of the neck should lie behind the blanket on the floor.
- Then bend your knees in your lap and pull them to your chest.
- Then straighten your legs and lift them up, buttocks with your hands.
- Tear off the back from the ground, help hands, lower your legs behind your head, lean your toes on the chair with your fingers. The spine needs to be straightened completely.
- Lock this position and stay there for three minutes.
- Try to straighten your legs up, the position should be stable. You need to stand on your forearms and shoulders, support your back with your hands. Stay in the asana for five minutes, slowly lower your legs to the floor.
In gymnastics this position is called a birch tree. It can provide the body of the abdominal cavity with a host of beneficial effects.
Helping get rid of excess fat on the stomach, twisted asanas put pressure on the stomach. Turns of the trunk concern this kind of asanas.
Uttanasana
- Stand straight, legs should be slightly set
- Stifle the knees, stretch the muscles, and pull the cups of the knees upwards.
- Inhale - raise your arms straight up
- Arms bend and grasp the elbows
- Straighten the trunk and lower it down, with the forehead try to touch the knees
- In this position, forget three minutes, keep your knees straight, and lower your head and elbows as low as possible.
This exercise will stretch the back muscles and strengthen the abdominal muscles. With all this, all the organs of the area abdomen are refreshed and rejuvenated. Regular execution of these uttanasans will help to make your figure proportional and contribute to fat burning.
JanuShirshasana
- Sit on the blanket, straighten your left leg. Right leg in the knee bend, press your foot against the groin.
- When inhaling, raise your hands up, and on exhalation lean, grabbing the left foot.
- Keep your leg straight, trying to touch your forehead against your knee. If you can not touch the feet with your hands, use a belt. Hold it by the foot, holding the edges.
- Fix in this state for a minute, then repeat the same exercise with an inclination to the right leg.
This asana will help to stimulate the normal function of the spleen and liver, this will normalize your digestion. By doing this exercise, you strengthen the muscles of the loins and belly. When you straighten your back - the press swings and the fatties lose.
But to achieve a flat stomach you need to fully follow the sequence of asana exercises with an emphasis on the press, they have a final importance in achieving a flat stomach.
UrdhvaPrasarita Padasana
- Lie on your back and straighten your legs. Hands raise above your head, pressing the outer sides of your hands to the floor.
- With a sigh, raise your straight legs fifteen degrees from the floor, fixing the position for five breaths and exhalations. Put your feet on the floor. When breathing in, the stomach needs to be retracted. The exhalations and exhalations should remain unhurried, without delaying breathing. Repeat this exercise five to ten times.
- When inhaling, raise your straight feet sixty degrees from the floor and slowly lower it, take a few breaths and exhales with each lift. Try to make the last level five centimeters from the floor, the abdominal muscles work as much as possible. Stay in this position for about five to seven free breaths-exhalations. Repeat this exercise five to ten times.
Doing this asana, make sure that the waist is pressed against the floor, and not just behind the breath and straight legs. If the waist is torn off the floor, you will lower the effect of this asana, and also run the risk of damaging the spine and lower back.
Pose of Ladya or Navasana
- Sit on the floor, keep your legs straight together. Straighten your shoulders, straighten your back, touch the floor with your hands.
- With exhalation, tilt the body slightly forward, half bend the legs and tear off the floor. Try to straighten your legs, hold the back of your hips with your hands.
- In this position, hold on for five or eight leisurely breaths-exhalations. Legs lower, relax a little and do the same exercise five times.
- Then go back to the previous position, hands close behind the head, legs straight. The body should resemble the Latin V. The feet are above the head, the back is straight, the thorax moves forward.
- Fix in this position for five or eight breaths-exhalations. When you exhale, relax the muscles and take the initial position. Repeat this exercise ten times.
Doing asanu, you can pump up the press and improve the work of the stomach and intestines. Such a strong load will help burn fat on the waist. But remember, you need to be very careful and do not overdo it, because you can easily stretch your back, overestimating the capabilities of your body.
Modern life is full of anxiety, and we need to restore our strength, getting rid of the impact of stress. Yoga is a wonderful medicine from these troubles. You can meditate, listen to relaxing music and perform exercises to restore peace and inner harmony. It is important to do this right and daily.