A healthy diet plus cardio exercises are appropriate measures to prevent and reduce belly fat. This business can provide maximum results if you add some yoga asanas that can train your abdominal muscles.
Here's 4 asana in yoga which can help tighten your abdominal muscles to prevent stomach distended.
1. Marjarasana pose (Cat Pose)
This pose has called Cat Pose or cat pose, because the movement stretched like a cat. This movement is done by beginners who want to train your abdominal muscles. The goal is to melatihan abdominal muscle strength and increase spinal flexibility. Even exercise is often performed by a pregnant woman is claimed to be able to relieve the stress of prolonged..
Stages of Implementation:
Take fours
Aligned spine neck
Inhale and lower abdomen up to the top
Exhale
Arch your spine and lower head
Dynamically Repeat 10 reps
2. Bhujangasana Pose (Cobra Pose)
Have you seen the cobra snake preparing to strike its prey? Well, this yoga pose adopted from the cobra snake movement. Poses Bhujangasana or often called the Cobra Pose is beneficial to improve the flexibility of the spine as well as tighten the abdominal muscles. The physiotherapists often use this method to help patients relieve back pain.
Stages of Implementation:
lying on his stomach
Both hands hold the body weight
Raise your body using your abdominal muscles and waist
Hold for a moment
Return to starting position
Repeat 10 reps
3. Navasana pose (Boat Pose)
Boat Pose, does not mean you should do it on a boat. This term simply because the motion resembles a boat. This exercise has the same benefits to the two previous exercises, namely to increase the strength of your back and abdominal muscles simultaneously.
Stages of Implementation:
Starting from a seated position on the floor
Raise both legs
Hold the knee with both hands until your body forms a "V"
Keep your head in line with your back straight
Hold 10 seconds
Return to starting position
Repeat 5 reps
4. Pose Dhanurasana (Bow Pose)
Pose Dhanurasana is the most challenging poses. For beginners, this movement may be a little hard to do. Movements are often referred to as Dhanurasana Bow Pose as a form of exercise is like a bow. In addition to increasing abdominal muscle strength, Dhanurasana also serves to mobilize the spine, improve posture and strengthen the back muscles.
Stages of Implementation:
lying on his stomach
Bend both legs to the top
Hold your ankles with both hands
Raise your body using your abdominal muscles and back
Hold some 10 seconds
Return to original position
Repeat 5 reps
Do these exercises with a low fat and high in protein diet
