Changes to the shape and structure of a human body are inevitable as the body goes through its daily wear and tear and the aging process. As the waistlines grow, so do the health risks. Changes occurring due to fat deposition in the abdominal region and are an area of concern as the same is indicative of variety of health problems Identification and type of fat deposition in the body is the first step in addressing the concern on health related issues.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease along with type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Visceral fat is directly linked with higher total cholesterol and LDL(bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.
1. Cobra Pose (Bhujangasana):
How to do Bhujang Asana – Lie down comfortably so that your stomach touches the ground and place your forehead on the ground. Keep your elbows parallel. – Your chin and toes should touch the floor. – Inhale and raise your chest upwards and try to bend backwards. – Hold this position for 30 seconds –Exhale out slowly and come back to the base position. – Repeat this for at least 5 times.
2. Ushtrasana or Camel Pose:
The camel pose is just the opposite of the boat pose. It will help you tone your abdominal muscles. It also gives your body strength and flexibility. The pressure that you must have experienced in your body after doing the Naukasana will be eased by ushtrasana.
3. Boat Pose:
The regular practice of Boat Pose naukasana guarantees you a flatter belly. It is regarded as one of the most sought after Yoga Postures. Doing this yoga pose for more than a minute helps in contracting your abdominal muscles. Its regular practice also strengthens arms, thighs, and shoulders. It is helping in toning up the entire b
- First, you have to lie on the ground or on a yoga mat.
- Then raise your hands and legs in the same direction as shown in the figure. Hold this yoga posture for a while before letting it go
4. Seated Forward Bend Pose:
This Yogic posture is regarded as one of the basic poses of Hatha Yoga. Its basic function is to stimulate the center of your solar plexus. It is also one of the simplest Yoga poses to tone up your tummy and is ideal for treating digestive disorders.
- Steps of doing Seated Forward Bend Pose
- Sit on the floor.
- Stretch your legs to the front.
- Then hold both of your toes with either of your hand.
- Finally, try touching your knees with your nose.
This pose stretches the whole body ranging from the thorax to the abdomen, upper back, lower back and buttocks. Stretching of the entire body increases the strength, flexibility of the body while reducing the stress level. The steps of this pose
6. Bow Pose:
- Bow pose is the best postures to strengthen the abdominal core. To reach its full potential rock back and forth while holding the pose. This motion gives your abdomen a full massage, activates the digestion system, and fights constipation.
- Lie on your stomach with your hands by your torso, palms up.
- Exhale and bend your knees, bringing your feet as close as you can to your buttocks and grab the ankles with your hands.
- Inhale press the pubic bone down, pull the belly in and push the ankles against the hands as you pull with the arms. Lifting the thighs and the chest.
- Press your shoulder blades into your back to open the heart.
- Stay here for a few breaths, breathing into your back body (this position can make it quite difficult to breathe fully.
- On an exhale release your arms, core engaged and come gently lying in a prone position. Lie quietly for a few breaths.