How to reduce belly fat with yoga

Many people may think that yoga is a sport suitable for female friends, because it will make female friends' bodies look more feminine, but in fact men can also do yoga, which can effectively reduce belly fat. Especially middle-aged and elderly men who cannot do very intense exercise can do this kind of exercise without making their bodies feel too tired.

1. Crunches and clapping hands: Lie on your back, lift your legs up, bend them 90 degrees, make your thighs perpendicular to the ground, keep your waist still, and keep your back close to the ground. Stretch your arms straight out on both sides of your legs, tighten your abs, stretch your arms straight out on both sides of your legs, swing them up and down, and tap the ground rhythmically. 30 times as a set. Note: When doing this exercise, keep your neck relaxed and your back and waist not off the ground. If you want to make it more difficult, straighten your legs.

2. Lie on your back in the yoga cannonball pose, lift your upper body, hug your left knee with both hands, pull your leg close to your body, put your nose close to your knee, lift your right leg up and slightly off the ground, hold for 10 seconds, then change to the other leg, also hold for 10 seconds. Repeat 10 times as a set. Note: Do not hold your breath during the movement. Squeezing your abdomen is very helpful in expelling abdominal bloating and can also massage your internal organs.

3. Lie in the cobra pose with your legs shoulder-width apart, support yourself on the ground in front of you with your hands, clamp your elbows to your sides, lift your chest and head, and slowly push your upper body up with your hands to the maximum, keeping your arms slightly bent, and feel the stretching and extension of your abdominal muscles. Hold for 10 seconds and slowly relax your body.

Lie on your back with your legs raised up, place your hands under your hips, straighten your legs and raise them perpendicular to the ground, keeping your waist and abdomen stable. Slowly lower your legs to a 45° angle with the ground, then slowly lift them up. Do one set of 10 to 15 reps. Note: Keep your waist still throughout the movement.

Sit on the ground in the boat pose, with your legs together, lift them up 45 degrees, and raise your hands horizontally in front of you. Hold for 20 seconds and then put your legs down. Do this 10 times in total. Note: Lift your legs slowly to allow the lower abdominal muscles to get a deeper workout.

Also, try to keep your nutrition adequate when reducing belly fat, so that your body will not feel particularly exhausted after exercise. However, when replenishing nutrition, try not to eat foods that are particularly high in fat, otherwise it will cause fat accumulation in your body again, and you cannot get constipated.