Top 10 effective exercises to reduce belly fat at home

Locust pose is a variation from the one-legged locust pose, has a very good impact on the front of the body, can be for beginners.

Benefit:

• Increases pressure on the abdomen, the front of the body is stretched, regulates bowel function and strengthens the abdominal wall
• Enlarges chest cavity, good for people with asthma and other respiratory diseases
• Strengthens shoulder, arm and back muscles. Relieves back pain and sciatica; Develop concentration and calmness.
• Firming, dissolving belly fat

Contraindications:

• Injury to the lower back.
• Headache, tiring.
• Have neck problems (degeneration, herniated discs, etc.)
• Pregnant women

Technical:

• Step 1: Lie face down on the floor, relax your body, lean to the left to mark the right elbow, tilt to the right to touch the floor.
• Step 2: Inhale, press the upper arms down, stretch the abdominal muscles, lift the thighs off the floor, feel the abdomen is being squeezed. Hold the position steady and hold for 30 seconds of abdominal breathing or longer.
• Step 3: Exhale, slowly lower your legs, tilt to the sides, separate your arms and exit the pose.

Balanced cat pose is a variation of the cat pose, very effective in therapy and weight loss, fat burning, can be for beginners.

Benefit:

• Helps stretch, make your spine more flexible and healthy.
• Helps the digestive system work efficiently, detoxifies the body.
• Strengthens and flexes shoulder and hip joints
• Tighten abdominal muscles, reduce fat around 3
• Firming round 3
• Reduce stress, anxiety, dispel fatigue of life

Contraindications:

• Pregnant
• People with joint pain, open wounds in the knee area
• People with severe hand-patch phenomenon

Technical:

• Step 1: Get into cat pose, arms shoulder width apart, legs hip-width apart. Hands perpendicular to shoulders, feet perpendicular to hips. Sign 2 toes on the floor, turning elbows out.
• Step 2: Spread the right knee as a pillar, inhale slowly raise the left knee to the ceiling, then straighten it, put the left butt on the floor, slowly raise the right hand, eyes looking at the edge of the carpet.
• Step 3: Exhale, lower your right arm and left leg and switch sides.

Dancer pose is the pose of a dancer. This exercise helps to tone the abdominal muscles and also helps to make the thigh muscles strong and slim.

Benefit:

• Tighten abdominal muscles, reduce fat around 3
• Firming round 3
• Slim thighs and reduce fat
• Reduce stress, anxiety, dispel fatigue of life

Contraindications:

• People with diseases of the cervical vertebrae, back
• Patients with ankle arthritis
• Osteoarthritis patient

Technical:

• Step 1: First, stand up straight with 2 legs, hands free.
• Step 2: Then, stand firmly with your right foot, bend your left leg behind you, hold your left foot with your left hand, and raise your right hand straight ahead.
• Step 3: Slowly lean forward perpendicular to the right leg, the left hand holds the left foot up high, the eyes look straight in the direction of the right hand.
• Step 4: Hold and breathe freely for 30 seconds.
• Step 5: Then, exhale slowly bring your legs and arms back to the original position. Do the same with the left leg. Do it 3-4 times. Each time increase the time and bring the leg higher for the effect.

Plank pose Also known as the straight plank pose, it is one of the golden postures in burning fat and toning muscles, helping you quickly get in shape.

Benefit:

• Strengthens wrists, arms and upper body
• The abdomen is tightened, helping to effectively burn belly fat without having big shoulders
• Strengthens the abdominal muscles and stretches the spine. Using two hands to support the whole body weight helps strengthen bones, preventing osteoporosis.
• Focusing on moving the breath into the whole body helps reduce tension, increase concentration
• Lengthen the spine, help blood circulation better, rejuvenate the body

Contraindications:

• Wrist and shoulder injuries
• Pregnant
• People with open wounds in the abdomen

Technical:

• Step 1: Get into table position, hands perpendicular to shoulders, rotate elbows out to ensure alignment. Slowly bring your legs back, heels perpendicular to the floor.
• Step 2: Use your hands and feet to support the whole body weight. Adjust the position of the hands so that the whole body forms a straight line. Relax the whole body, the abs will tighten themselves, push the shoulders high.
• Step 3: Breathe evenly, Keep your head in line with your spine. Imagine your body relaxing from the top of your head to the soles of your feet. Hold the pose for 10 to 20 seconds.
• Step 4: Exhale, bend your knees at the same time and return to table pose. Then return to baby pose to relax your spine and rest your arms

Wide split triangle or Triangle Pose in Sanskrit is trikoṇa (triangle) with a posture similar to a triangle. This is also one of the most effective fat burning poses.

Benefit:

• Completely stretch and help open hips, chest, shoulders, joints
• Melt fat around the waist and arms
• Reduce binge eating
• Improves digestion and stimulates lower abdominal organs
• Helps relieve back pain, sciatica. This pose is also practiced as a treatment for foot problems, neck pain or physiology.

Contraindications:

• Having diarrhea
• Having low blood pressure

Technical:

• Step 1: Separate your legs about twice as wide as shoulder width, legs parallel to each other. Open right toes to 90 degrees, raise arms parallel to each other.
• Step 2: Take a deep breath to raise the spine, exhale to the right hand to the right, tilt the upper body to lower the right hand to the right foot, left hand towards the ceiling, hands in a straight line, eyes looking up at the thumb of the table. left hand.
• Step 3: Push your chest slightly forward, open your left shoulder back so that your upper body is on a flat surface. Hold your breath for 10-15 breaths, then switch sides.

Boat pose Boat pose (Sanskrit name: Paripurna Navasana) is one of the advanced yoga postures, which requires the practitioner to keep the body in a state of balance for a certain period of time.

Benefit:

• Tighten your belly, help reduce belly fat
• Improves the function of the digestive system, kidneys, prostate
• Good for diabetics to maintain the sugar level in the body
• Improve blood circulation
• Strengthens stamina as well as tones thighs, hips, neck and shoulders

Contraindications:

• People who are suffering from high blood pressure, hip pain, arthritis, hernia
• People with stomach ulcers, stomach.
• Pregnant women

Technical:

• Step 1: Lie on your back in the corpse relaxation position. 2 wings follow the body and press 2 palms to the floor. Then breathe evenly to maintain a relaxed state of the body.
• Step 2: Inhale deeply and exhale while lifting your chest off the floor. At the same time, raise your legs off the floor so that they form an angle of at least 1 degrees with the floor. Keep your arms straight, fingers pointing toward your feet. Notice, eyes, fingers, toes are on the same line. Take deep and even breaths. Hold for 30 seconds or so.
• Step 3: Exhale and slowly return to the starting position. Practice 3-4 times. The following exercises need to increase the time, keep the posture and the angle between the body and the floor to increase efficiency.

Headstand pose is the pose of “planting bananas” in Vietnam. This move helps to tone the abdominal muscles and strengthens the bearing capacity of the arms, legs and spine.

Benefit:

• Burn belly fat
• Strengthens the endurance of arms, legs and spine
• Improve blood pressure
• Increase resistance to the cardiovascular system
• Very good for people who are nearsighted and farsighted.

Contraindications:

• People with diseases of the cervical vertebrae, back
• People with high blood pressure
• Cardiovascular disease patients
  

Skill:

• Step 1: First, sit on your knees on two legs (legs closed), feet up, hands on thighs, relax the body.
• Step 2: Slowly lean forward, hands clasped together on the floor, elbows equal to or wider than shoulder width.
• Step 3: Then, bow your head so that your hands are behind your head and slowly bring both legs up so that your head, back, buttocks, and legs form a straight line.
• Step 4: Breathe evenly to feel the abdomen being squeezed. Hold that state for 30-40 seconds, then slowly return to the original position. Practice 2-3 times alternating with other movements for effective results.

Camel pose It is also a pose that requires difficulty and flexibility, for beginners, it is necessary to warm up well before entering the position and need to use support tools to avoid injury.

Benefit:

• Direct impact on the spine and waist, will help the spine gradually become more supple and soft, and at the same time stimulate the abdominal organs to help consume excess fat in the waist and improve the digestive system (stomach). and intestines).
• Helps to increase the efficiency of lung and thoracic function, and at the same time bring flexibility to the chest, abdomen and neck, good for people with asthma
• Increase endurance, strengthen the muscles when bending and holding the pose with both hands on the heels; Increase blood circulation to the brain.

Contraindications:

• People with insomnia, migraine headaches
• People with hyperthyroidism
• Pregnant women in the first 3 months

Technical:

• Step 1: Kneel, back straight, feet shoulder width apart
• Step 2: Inhale, press the toes of the feet and shins into the mat, and at the same time, the two hands on the hips will hold the body. Raise your lower belly so that you slowly lean back and your hands will be straight out to grasp your heels. Gently relax your neck so that your face is facing up and exhale.
• Step 3: Hold this pose for 10-20 seconds, breathe evenly, then let go of your left hand, lean to the right and sit up, back to baby’s pose.
  

Fish pose is the fish pose. This move helps relieve muscle tension from the neck, chest and waist areas and burns excess belly fat.

Benefit:

• Direct impact on the spine and waist, will help the spine gradually become more supple and soft
• Stimulating the abdominal organs helps to consume excess fat in the waist and improve the digestive system (stomach and intestines).
• Increase endurance, strengthen muscles, increase blood circulation to the brain.
• Relieve muscle tension in the neck, chest and back

Contraindications:

• High blood pressure people
• Neck and back injury

Technical:

• Step 1: Lie on your back, legs together extended straight on the floor, hands placed under the buttocks
• Step 2: Slowly push your chest up and tilt your neck back, and at the same time put weight on your elbows and arms, expanding your chest as much as possible.
• Step 3: Breathe deeply, hold for 30-40 seconds. Repeat 4-5 times..

Wheel pose is the wheel pose. This movement directly affects the abdominal muscles, arms, thighs, helping to stretch the back muscles and burn excess fat effectively.

Benefit:

• Helps stretch back muscles
• Burn belly fat, arms, thighs
• Reduce binge eating
• Improves digestion and stimulates lower abdominal organs

Contraindications:

• Do you have ankle arthritis?
• Osteoarthritis should not practice this movement

Skill:

• Step 1: First, lie on your back, feet shoulder width apart, feet flat on the mat, hands placed perpendicular to the ground, hands down, facing inward.
• Step 2: Inhale deeply, use your arms and legs to lift your belly up, eyes up.
• Step 3: Breathe evenly and hold for 10-15 seconds.
• Step 4: To finish the movement, slowly lower your butt and return to the starting position. Practice 3-4 times for effective results.