How to do 20 minutes of weight loss yoga every day

Nowadays, there are more and more weight loss exercises. Running, cycling, mountain climbing, etc. are all very good ways to lose weight. But some people don't like these exercises because they require too much exercise. Yoga is an excellent weight loss exercise that does not require a lot of exercise. Yoga exercise can also have a very good effect on weight loss. If you can stick to it for twenty minutes every day, the effect of losing weight will be very good. Let’s talk about it in detail below.

Try the following 4 yoga exercises specially prepared for fat burning, which can help you get a sexy body in 20 minutes.

1. Side bend

Muscles involved: Shoulders, hamstrings, inner thighs.

Action analysis: First, choose a pair of 5 to 10-pound dumbbells. Keep your knees straight after the movement begins.

At the same time, pay attention that the toes on the lower side are pointing to the outside of the body. The upper body should be bent downward while keeping the waist straight until the torso is parallel to the ground. The arms on both sides need to be kept straight throughout the process.

Required number of times: After completing 12 to 15 times on each side, switch to the other side and repeat the same number of times. One time for each side counts as one set. Do 3 sets in total. Rest for 30 seconds between each set.

2. Seated Row

Muscle groups involved: All major muscle groups of the body.

Action analysis: Keep your knees together and placed in front of your chest, raise your head, tighten your abdomen, straighten your back, look straight ahead, and hug your knees with both hands.

Place the core point for maintaining body balance on the hips. After stretching the body, the legs and arms should be extended to be fully straight. Maintain the stretched state for 3 seconds and then slowly return to the state of hugging knees with hands.

Required number of times: 3 sets, 12 to 15 times per set, rest 30 seconds between each set

3. Swan pose

Muscle groups involved: Back and buttocks.

Action analysis: Place the training stick in front of the hemisphere, face down, and place your hips and abdomen on the hemisphere.

Stretch your hands straight over the training stick, lift your legs straight off the ground and open them to the same width as your hips, and tighten your hips and lower waist.

Use your arms, abdomen and waist to roll the training stick back to the side close to the hemisphere.

Lift your torso and lower your legs at the same time, stay at the highest point for 3 seconds, then return to the starting position. This is considered a complete movement.

Required number of times: 3 sets, 12 to 15 times per set, rest 30 seconds between each set

4. Crescent Pose

Muscles involved: Back, glutes, and quadriceps.

Action analysis: You need an 8 to 12 pound dumbbell, with the right side as the starting side, and take a step forward with your right leg.

At the same time, bend the knee to 90 degrees, extend the left leg backward until the knee is fully extended, and lean forward until the chest is placed on the base of the right thigh and parallel to the ground.

At the same time, keep your waist and abdomen tight, stretch your right hand outward until it is completely straight and placed at the same height parallel to the torso.

Hold the dumbbell in your left hand and swing it naturally. After the movement starts, use the strength of your arms and back to lift the dumbbell to the highest point, and then slowly return to the starting position.

Required number of times: After completing 12 to 15 times on each side, switch to the other side and repeat the same number of times. One time for each side counts as one set. Do 3 sets in total. Rest for 30 seconds between each set.

The yoga method is suitable for many people. Both the elderly and children can do yoga exercises. As long as you can persist in exercising, yoga is not inferior to any other exercise method. Yoga can help practitioners both physically and mentally. In addition, if you control your diet, the effect of losing weight will be very ideal. Everyone can try it.