An ideal diet and exercise regime for an individual depends on the targeted weight loss, body type, level of physical activity and shape. A less strenuous workout would work wonders for a pear shaped body, however would require more modification to get the desired tummy for an apple shaped body.
Yoga is considered to be an excellent form of exercise for losing weight and staying fit. It not only helps in improving our posture, strengthening our muscles but also improves the overall well being.
Belly fat is considered to be the hardest flab to shed. Follow this simple Yoga schedule for a svelte and fab belly.
- Start with a warm up for Yoga.
- 50 Surya Namaskars per session. Try to hold the posture for 25-30 seconds and do the repetitions according to endurance, energy and stamina
- Focus on doing asanas for any two body parts during a single session
- Cool yourself down with Pranayam.
Asana for Abs
- Lie flat on your abdomen with arms beside your body.
- Breathe in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
- Make sure your eyes, fingers and toes are in a single line.
- Keep your spine straight
- Breathe and maintain the pose.
- Exhale to come back to the ground slowly.
- Lie on your back and place your arms beside your body
- Bend both the knees so that they are at least a foot apart.
- Now inhale to lift the hips up so that the spine is off the floor
- Hold your ankles with your hands and maintain the pose for 10-15 seconds.
Asanas for arms
- Sit cross legged on the yoga mat
- Inhale and take both the hands forward and lock the fingers together
- Take the hands over the head with palm facing downwards
- Stretch the body and keep the spine straight
- Hold the position and breathe normally
Asanas for back
- Lie on the floor with your belly touching the floor
- Inhale and push up your arms to lift your torso and upper legs off the floor
- Arch your chest upward. Keep your elbows close to the side
- Roll your shoulders back
- Stand straight on the floor
- Stretch your arms up with your palms touching each other
- Inhale an spread your legs to create a gap of at least 2/3 your height between them
- Exhale and turn the upper trunk to your left while folding your left knee to an angle of 90 degree
- Move your right leg back and keep your right knee straight. The left thigh should be parallel to the ground
- Head, chest, left knee and left foot should be facing forward
- Hold the asana and breathe normally
- Lie on your stomach
- Extend your arms along the side of your body with your palms facing upward
- Inhale and stretch your arms back and lift your torso up
- Lift your chest, shoulders and chin off from the ground
- Bend your knees and reach back to hold your toes or ankles
- Your body weight should be resting on your abdomen
- Stretch as much as you can.
- Sit on the ground and stretch your legs forward knees touching each other
- Bend the trunk forward to catch the toes with your fingers
- Bend to touch your knees with your forehead
Cooling down by Anuloma Viloma Pranayama
This is done by breathing through alternate nostrils. Inhale through one and exhale through the other. Repeat the same. This relaxes the body and stimulates the flow of energy.