8 Tư Thế Yoga Giảm Cân Giúp Bạn Tự Tin Đón Tết

Losing weight quickly to celebrate Tet is the top concern of women today. The following 8 yoga poses will help ladies lose belly fat effectively, let’s find out with Olaben!

Warm-up: Leaning over, keep the big toe

Before starting, you must warm to be ready for exercise, avoiding cramps, muscle tension or injury. 

To do this, lie on your back on the floor, legs stretched, feet folded and hands sideways, palms facing down. Bend left leg in front of chest, pulling lower leg with both hands. Then, with your thumb, index finger and middle finger, hold your left big toe, stretch your leg as far away as possible, while keeping your shoulders and hips straight. Hold for 5 to 7 breaths.

This position helps your legs slowly and maximum stretch, ensuring the body can adapt to many different positions.

Seated Forward Bend

This is one of the basic yoga postures, stimulates and firms the abdomen, stretching in the vicinity such as the thighs and hips. If you have a digestive disorder, this move is perfect for you.

How to practice: 

• Start with a sitting meditation
• Hold your back straight, extend your legs out in front, feet straight, toes facing the ceiling.
• Take a deep breath, stretch your arms over your head, eyes looking in the direction of your hand.
• Breathe deeply, bend down to thighs. Try to touch your toes with 2 hands, head resting on thighs. If you have just started exercising and your body is not flexible, you can touch your ankle or lower leg.
• If you can touch your toes with your hands, hold and pull your toes toward your body until you feel full stretch.
• Inhale, tense abdominal muscles. Hold for 60 to 90 seconds. Gradually increase the time as you exercise longer.
• Exhale, return to the starting position.

Bow pose

This yoga pose helps stretch the abdomen, thereby dissolving excess fat. Besides, thigh and chest muscles are also trained significantly. The body becomes more supple and flexible.

How to practice:

• Lie on your stomach on the floor, with your arms and legs stretched out along your body, chin touching the floor, feet and feet straight.
• Put your hands on your chest, bend the left toe to the side of your thigh, grab the left toe with your left ear to do the same thing with your right leg. 
• Take a deep breath, pulling your legs up to your body as high as possible. Hold for 15-30 seconds. 
• Exhale and return to the starting position.

Repeat 10 times and gradually increase the time and number of repetitions. Relax for 15 reps after each exercise.

Boat Pose

This is quite popular because it helps reduce belly fat effectively, toned abdominal muscles, strengthen the body's immune system if you regularly exercise. Not only that, this posture also helps to increase muscle for other parts of the body such as hands, thighs.

How to practice:

• Lie on your back on the floor, arms and legs stretched out naturally.
• Take a deep breath, then exhale, while lifting your body including your legs, arms, and torso. 
• Hands up, stretched parallel to the floor, and touching feet.
• Hold this position for 60 to 80 seconds. 
• Breathe in, take a deep breath and slowly lie down in the starting position.

Do 5 reps and gradually increase the amount once you get used to, relax for 15 seconds after each exercise.

Wind Relieving Pose

This pose helps alleviate digestive problems yogis, including stomach ache, indigestion and constipation because during the exercise, the knee puts pressure on the abdomen, thereby promoting and stimulating, burning excess fat in that area.

How to practice:

• Lie on your back on the floor, face up, hands down, heels touch each other
• Take a deep breath and when exhaling, you bend your knees, arms hugging thighs close to your stomach
• Inhale again, and as you exhale, try to bring up your hand, letting your chin touch your knees. Hold this pose for 60 - 90 seconds, combined with deep inhalation
• Exhale slowly, relax your knees, lower your body.

Repeat 10 times, gradually increasing the amount and time as your body gets used to the pose.

Camel Pose

This is yoga pose for belly fat loss in the opposite direction from boat pose. When the muscles are stretched backwards, the hands touch the individual ankles, the abdominal muscles are fully stretched, making them firmer and stronger. Not only that, the back muscles are also fully trained and stretched.

How to practice:

• Sit on knees and calves
• Slowly lift the body off the knees, put all of the weight on the knees, straighten the legs.
• Breathe deeply and bend back, trying to touch your ankles.
• Tilt your head and pull it backwards until you feel a stretching sensation in your abdomen. Hold this position for 30-40 seconds.
• Exhale and relax slowly.
• Return to the starting position.

As your training matures, you can extend the time up to 60 seconds and increase the number of workouts to improve your abdominal muscles.

Raised Foot Pose

This is one of the most effective poses to lose belly fat in the lower abdomen, back, hips, and thighs. Besides, this movement also helps to improve blood circulation, treat diseases related to the stomach. Not only that, it is also safe for pregnant women to exercise.

How to practice: 

• Lie on your back, legs stretched out, and heels touching. Hands down the body, palms down on the floor. 
• Take a deep breath and exhale slowly. 
• Tense as much as you can tolerate and won't hurt your back.
• Take a deep breath, lift your legs to create a 45 degree angle from the floor. Hold this position for 15 to 30 seconds. At this point you are breathing normally.
• Exhale and lift your leg, creating a 90 degree angle from the floor. Breathe normally, hold this position for 30 seconds. 
• Take a deep breath, and slowly bring your foot back to the original position. 

Repeat this 10 times if you are just starting out and increase to 30 times as your body matures.

Relaxing position

After strenuous yoga exercises, you should give yourself some time to rest to restore your health and return your body state to the original position. 

How to practice:

• Lie on your back
• With arms stretched out, palms facing up; legs straight, shoulder-wide
• Close your eyes, breathe in and out to relax your body completely

Lie on your lap and persistently practice the above movements every day, you can get rid of belly fat and practice yourself a toned abdomen, slim waistline. Work hard with Olaben, prepare for the coming New Year's Eve!