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8 Exercises and Yoga Asanas That Will Help You Burn Belly Fat Effectively

When we find it hard to get into the pants we’ve been wearing for a few months, we realize it’s time to start exercising. Many of us don’t like to spend hours at the gym, but there are recent studies that show that just 15 minutes of training a day can effectively burn unwanted fat and improve stamina and metabolism. Try to follow our training plan and you will be able to have a toned abdomen for the summer season.

we, in awesome.club, we’ve come up with a training plan that will tone your abs and make it flat, just like you’ve always wanted. No special equipment will be needed, a yoga mat is more than enough.

However, not all exercises are suitable for all people, so you should consider your physical and medical condition. Remember that workouts are most effective when combined with healthy eating!

1. Abdominals

This is perhaps one of the best exercises to get a flat stomach because it helps you burn stomach fat easily.

Lie on your back. Bend your knees and rest your feet on the mat. Keep them together or in the same position. Put your hands behind your head. You should check that your thumbs are behind your ears and that your fingers are holding it. But do not intertwine them, as this will increase the pressure on your neck. Lift your upper body off the floor. As you lift, exhale and keep your elbows apart. Remember to put pressure on your stomach as you do the sit-ups. Return to the starting position. Inhale as you descend. Repeat the exercise 10 times. Starting off, you can do 3 sets. Then you can do 4, 5 or more during training.

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If you want the training to be a little more challenging, you can lift your legs and cross your feet.

2. Side curves

This exercise will stretch and strengthen your obliques, preventing “love handles” from forming.

Stand with your feet shoulder-width apart. Raise your arms over your head as you inhale. Return to the starting position with your arms up. Do the same exercise for the left side. Make sure you only lean at the waist and use your obliques. Lower your right arm from the right side and stretch your left arm over your head as you exhale, bending your body to the right. Do 3 sets of 10 repetitions for each side.

You can also lean more into the side bends if you want to strengthen your obliques more.

3. Vertical leg lift

This exercise will strengthen your lower abdomen.

Lie on your back with your legs straight and together. Keep your arms by your side. Lift both legs, keeping them straight. Slowly lower your legs until they are just above the floor. Hold this pose for a few seconds. Raise your legs again. Inhale as you lower and exhale on the way up. If lifting straight up is too difficult, start doing this lift with your feet crossed. Do 3 sets of 10 repetitions.

The slower you do this exercise, the more difficult it will be. So if you want your lower abs to be really strong, try to do the lifts as slowly as possible.

4. Forearm plank

This exercise may seem quite simple at first, but it is extremely effective in strengthening the core muscles: abdominal, diaphragm and pelvic floor.

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Lie face down on your forearms. Keep your shoulders straight with your elbows. Your arms should form a 90 degree angle. Take a step back and lift your knees. Keep a straight line from your heels to the top of your head and look down. Squeeze your abs and maintain your posture as long as you can.

When you can stay like this for 60 seconds, you can move on to more complex boards.

5. Bridge exercise

This exercise is effective for your abs and also strengthens your glutes and thighs.

Lie on your back with your knees bent and your feet below them. Place your arms by your side. Tighten your abs and glutes. Lift your hips to create a straight line from your knees to your shoulders. Try bending the spine and coming back down. Inhale as you go up and exhale as you go down. Do 3 sets of 20 repetitions each.

6. Side plank

The side plank is an excellent exercise to tone your core muscles. In addition, it improves your stamina and speeds up your metabolism.

Lie on your side with your elbow under your shoulder and one foot on top of the other. Lift your hips to create a straight line from your feet to the top of your head. Don’t let your hips drop. Try to maintain the same posture for 60 seconds. Breathe calmly.

If you’re a beginner, you can start by doing the side plank with your knees bent, as shown here.

7. Cobra Pose or “Bhujangasana”

This pose tones your abdominal muscles, strengthens your arms and shoulders, and improves your mood.

Lie on your stomach and stretch your legs. Place your hands under your shoulders and move your elbows back. Press your thighs and feet towards the floor. Put some pressure on your arms and lift your chest off the floor as you inhale. Push your tailbone towards the pubic bone. Press your shoulder blades against your back. Try to stay in this position for 15 to 30 seconds. Breathe deeply and calmly. Return to the starting position as you exhale.

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8. Boat Pose or “Navasana”

Full Boat Pose is the most difficult exercise on our training plan, so if you are a beginner, we recommend starting with simpler exercises.

Sit with your knees bent and your feet on the floor. Lean back slightly and lift your feet so your shins are parallel to the floor. Stretch your arms forward at shoulder height. Hold this position with your knees bent for approximately 30 seconds. Tighten your abs and keep your spine straight. Place your feet on the floor and relax for a few seconds. Do the exercise again, but this time keep your legs as straight as possible so that your body is in a “V” shape. Don’t forget to press on your abdomen and keep your back straight. Stay steady in this position as long as you can. If you feel yourself losing your V-shape, return to a bent-knee position for a few seconds.

These exercises will not only help you reduce belly fat and get a flat stomach, but they will also improve your stamina. Don’t forget that they must be done regularly!

Do you know any other exercises that can reduce belly fat? Share your experiences with us in the comments section!

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