5 Best Yoga Exercises To Lose Belly Fat

Yoga offers a variety of benefits, whether you're looking for spiritual connection, relaxation, or improved fitness. One aspect of yoga that is often overlooked is its ability to aid in weight loss, especially targeting belly fat. We spoke with a fitness expert who shared five top yoga exercises designed to help you lose belly fat and build a stronger, leaner body.

Research published in Obesity Science & Practice in 2022 revealed that incorporating regular yoga practice can lead to a significant reduction in body mass index (BMI). In addition to its overall health benefits, certain yoga poses are particularly effective for sculpting and strengthening the abdominal area. While yoga alone won't target belly fat, combining it with a healthy diet, regular exercise, stress management, and sufficient sleep can help you achieve your weight loss goals.

Jesse Zucker, CPT, a certified personal trainer and yoga instructor at Barbend, emphasizes the importance of building core strength through yoga poses to support fat loss. These poses engage multiple muscle groups, elevate heart rate, and increase calorie burn, ultimately helping you achieve a toned physique.

Whether you're new to yoga or a seasoned practitioner, the following five poses are effective for toning your abdominal muscles and reducing belly fat.

Boat Pose

Boat pose challenges your core strength by balancing on your bottom in a "V" shape position. This pose not only tones your midsection but also helps in achieving a flatter belly by engaging the abdominal muscles.

According to Zucker, holding boat pose for 30 seconds and repeating it three times can be beneficial. For a more intense ab workout, transition from boat pose to a hollow body hold and back to boat pose, completing three sets of 10 reps.

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Plank Pose

Plank pose is a classic core exercise that not only targets the belly but also strengthens the shoulders, arms, and legs. It is a full-body workout with added benefits for sculpting a leaner abdomen.

Zucker recommends holding plank pose for 30 to 45 seconds in three rounds for maximum effectiveness.

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Side Plank Pose

Side plank pose targets the obliques and challenges balance. It helps in defining the waistline by working the side abs.

Zucker suggests aiming for three sets of side planks lasting 20 to 30 seconds each per side.

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Bridge Pose

Bridge pose, known for its hip and spine-stretching benefits, is also effective in burning belly fat. By engaging the core while lifting the hips, this pose contributes to a stronger, leaner midsection.

Zucker recommends performing three sets of 10 to 12 bridges or holding the pose for 30 seconds and repeating it three times.

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Chair Pose

Chair pose involves sitting in an imaginary chair while keeping the core engaged, aiding in faster belly fat loss.

To maximize the benefits, Zucker suggests holding chair pose for 30 to 45 seconds and repeating it three times. Alternatively, perform three sets of five chair poses with a 15-second hold per pose.