Want to trim off some belly fat to prepare for that summer body? Here are some great yoga positions that will help get your tummy in shape!

The Mountain Pose

The Mountain pose, also called Tadasana, is a simple pose typically used to warm up. When correctly used, the mountain pose can engage every muscle in the body. It most notably improves posture while also firming your abdomen and your buttocks. It also strengthens the thighs, knees, and ankles as well.

1. While standing, bring your feet either together or about a foot apart. Lift up your toes, spread them out and place them onto the floor. Evenly balance your weight through the bottom of each foot without leaning forward or back.
2. Pull up your knee caps and squeeze your thighs. Feel your hips aligned directly above your ankles. Your legs should be straight without your knees being locked back.
3. Inhale and lift your chest out of your waist while pressing the crown of your head up towards the ceiling. Your spine should be long and straight.
4. Exhale and drop your shoulders down as you reach your fingertips towards the ground. Gently press your chest towards the direction you are facing.
5. Reach out through your fingers, inhale your arms up, and turn your palms about shoulder height, which should bring your arms into an H position.
6. Exhale and relax your shoulders down from your ears while still reaching your head and fingers up.
7. Breathe and hold for 4-8 breaths.
8. To release: exhale your arms down to your sides or bring your palms together in front of your chest.

The Forward Fold Pose

The Forward Fold Pose is meant to be an intense stretch that can stimulate both the liver and kidneys, and improve digestion– thereby acting as an essential pose for trimming belly fat. The Forward Fold is also a great way of preparing for deeper fold positions that may be a part of your yoga routine!

1. Begin in the Mountain Pose, with your hands on your hips.
2. Exhale while bending forward at the hips. Lengthen the front of your torso as much as you can.
3. Bend your elbows and grab each elbow with the opposite hand. Let your head hang downwards. Press your heels into the floor while lifting your tailbone toward the ceiling. Turn your upper thighs inward without locking your knees
4. Place your palms or fingertips on the floor next to your feet. Bring your fingertips in line with your toes and press your palms onto the floor. If you’re able to, press your palms onto the backs of your ankles.
5. Engage the front of your thigh muscles and bring them toward the ceiling.
6. Shift your weight to the balls of your feet. Keep your hips directly above your ankles.
7. Lift while lengthening your torso while you inhale. Release deeper into the pose while exhaling. Let your head hang in the air.
8. Hold the pose for a minute. Place your hands onto your hips while releasing. Bring your tailbone down and keep your back flat while you inhale. Repeat 5-10 times.

The Bow Pose

The Bow Pose is ideal for toning your abdomen. The stretch also strengthens your ankles, thighs, groin, chest and back. It improves the digestive process by treating gastrointestinal problems, promotes healthier blood circulation and improves liver, pancreas, small intestinal functioning.

1. Lie down on your stomach with your feet about a foot apart. Your arms should be by the side of your body.
2. Fold your knees while holding your ankles.
3. Breathe in and lift your chest upwards while pulling your legs up and back.
4. Look straight ahead.
5. Hold your pose and focus on breathing.
6. Take long deep breaths while you relax in this pose.
7. Hold for 15 -20 seconds. While exhaling, bring your legs and chest towards the ground. Release your ankles and relax.

The Bridge Pose

The Bridge Pose stimulates your abdomen to stabilize your body as you stretch backwards. It also improves the digestive process in addition to stretching your entire torso. The pose focuses on using your core to counteract gravity, allowing belly fat to burn away.

1. While lying on your back, bend your knees and place your feet flat on the floor about a foot apart. Slide your arms along your body with your palms facing downwards. Your fingertips should slightly touch your heels.
2. Press your feet into the floor, inhale and lift your hips upward while bringing your spine off the floor. Squeeze the knees together to keep the knees about a foot apart.
3. Press down into your arms and shoulders to lift your chest towards the ceiling. Use the legs and buttocks to lift your hips higher.
4. Breathe and hold your position for 4-8 breaths.
5. Exhale and slowly bring your spine back toward the floor to release.

The Cobra Pose

The Cobra Pose engages the abdomen in a similar manner as the Bow Pose, though with less intensity. It can be a great way to transition into the bow pose, allowing your abdomen to stretch a little before heading into a deeper pose. The Cobra Pose is also frequently advised for resolving back pains and strengthening back muscles.

1. Lie facing downards.
2. Press the palms of your hands into the floor.
3. Pull your shoulders slightly backwards, away from your head.
4. Use your abdomen while bringing your belly button toward your spine.
5. Use your back and abs to bend your back backwards.
6. Hold your pose for 4-5 breathes.
7. Push your body slightly higher with each exhale.

The Camel Pose

The Camel Pose is another stretch that is in the Cobra and Bow family, though your weight is on your knees and lower legs, rather than your abdomen. This can stimulate different areas of the abdomen and torso, and works great in tandem with the other two poses. It’s also a great way to open up your chest for improved breathing during your yoga routine!

1. Stand on your knees and place them about a foot apart. Put your palms on the floor with your fingers pointed down.
2. Inhale and press your knees down reaching the crown of your head up so that you can lengthen your spine. Exhale while pressing your hips forward. Squeezing your buttocks and thighs and support your weight with your arms as you bend backwards.
3. Reach your hands down to the heel one at a time. Drop your head all the way back.
4. While holding on to your heels with each hand, press your hips forward and lift your chest towards the ceiling.
5. Breathe and hold for 3-6 breaths.
6. Bring one hand at a time back to the floor to release. With both hands on the floor, slowly inhale while bringing your head and neck back upwards.

Please SHARE this with your friends and family.

Share on Facebook

Share this article

By Jenny Brown

[email protected]

Jenny Brown is a senior writer at Shareably. She is based in San Francisco and can be reached at [email protected].