Yoga for a Flat Tummy: 4 Poses You Must Try. Highlights. Yoga is one exercise with multiple benefits. Few poses can help in achieving a flat belly! Try and see the wonders for yourself. While swimming, running, jogging and aerobics are fun activities that work phenomenally well to attain the perfect bikini body that most people strive for, in recent years, it is yoga that a lot of people have been turning to. We've narrowed down some simple yoga poses for a flat tummy that can be easily performed at home without the invigilation of an instructor. It is often said, that a well- defined stomach is the representation of a person who is in good control of their health. According to Yoga expert, Ajit Tapasvi from Yogisthaan Cafe in Bangalore, there are two main causes of fat accumulation in the stomach area. ![]() ![]() ![]() Eating after 9 pm does not give the liver enough time to act upon the food, thus instead of getting digested, the food becomes converted into saturated and dead fat. Kapalbhati. It is the easiest form of pranayama to lose weight around the belly. The simple techniques allow one to do it on your own. Sit with your legs folded, place your right palm on your right knee and left palm on your left knee. Now breathe in slowly and exhale with force so that your stomach gets sucked inside as much as possible. As you exhale, your stomach must go in and push out all the air in your lungs with the motion. Repeat this cycle 1. The Truth About Yoga: 5 Myths That Are Just Silly)2. Surya Namaskar. Suryanamaskar is a whole body workout. Doing 2. 0 minutes of the entire 1. It enables the body to become more flexible and reduces fat around the stomach. Breathing is like a capsule that carries life, according to Yoga expert Ajit Tapasvi. This simply means that it energises you from within and boosts your metabolism that can speed up weight loss. ![]() It enables one to open the body and make room for pranic energies to develop. Naukasana. Also known as the boat pose, this is the primary pose for strengthening abdominal muscles. Lie down on your back with your feet together and arms beside your body. Slightly lift your chest above the ground while simultaneously lifting both your feet. Stay in this position while you feel the tension around your abdominal area. Take deep breaths and exhale while in the position. Come back and relax. ![]() This effectively helps to reduce belly fat.(How to do Naukasana: Steps and Benefits of The Boat Pose)4. Shoulder Stand. Doing the shoulder stand enables the stomach to be relieved of all stress. The stomach is relieved of the pressure while the blood circulation of the entire body shifts to the shoulder. The stomach is at peace. Also known as the sarvangasana, it is a 9. How to do Sarvangasana (The Shoulder Stand): Steps and Benefits)These 4 exercises can be conveniently followed at home and one must ensure that they are done when the stomach is empty to witness maximum benefits. ![]() Lydia Dziubanek Lost 80 Pounds:Our Christmas starter recipes will make your Christmas celebration extra special, with recipes like our brand new crayfish cocktail, beetroot and gin cured salmon. Ensure sufficient sleep and a good diet and you’re good to go! Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as- is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same. Flat Belly Tips: How to Beat Bloating. You'd love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating not only looks bad but can also cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily. ![]() We're not talking about extra pounds of stomach fat here. We're talking about the temporary abdominal distention that plagues most everyone from time to time. Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says unless your stomach bloating is caused by a medical condition such as liver or heart disease, the only real cause is intestinal gas - not . Here are answers from experts plus their stomach- slimming advice. Avoid Constipation. Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating, Jensen says. To avoid this, eat a diet high in fiber (2. Also, drink plenty of fluids (aim for 6- 8 glasses a day) and aim for physical activity for at least 3. If you're eating a low- fiber diet, gradually bump up the fiber level, making sure you also drink plenty of fluids for better tolerance. Rule Out Wheat Allergies or Lactose Intolerance. ![]() Food allergies and intolerances can cause gas and bloating. But these need to be confirmed by your doctor. Many people self- diagnose these conditions and unnecessarily eliminate healthy dairy and whole grains from their diets. If you suspect you have an allergy or intolerance, see your doctor for tests. You may benefit from reducing the amount of the suspected food or eating it with other foods. In the case of dairy, it can help to choose aged cheeses and yogurts, which are lower in lactose. Continued. 3. Don't Eat Too Fast. Eating quickly and not chewing your food well can cause air swallowing that leads to bloating, says Dawn Jackson Blatner, RD, author of The Flexitarian Diet. So slow down and enjoy your food. Your meals should last at least 3. Also, keep in mind that digestion begins in the mouth and you can decrease bloating just by chewing your food more, Blatner says. There's another benefit to slowing things down. When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less. Don't Overdo Carbonated Drinks. The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly, Blatner says. Instead, drink water flavored with lemon, lime, or cucumber. Or just reduce the number of fizzy drinks you consume each day. Try some peppermint tea for a soothing beverage that may help reduce bloat. Don't Overdo Chewing Gum. Chewing gum can also lead to swallowing air, which can cause bloating. If you've got a gum habit, alternate chewing gum with sucking on a piece of hard candy or eating a healthy, high- fiber snack like fruit, vegetables, or lower- fat popcorn. Watch Out for Sugar- Free Foods. And that can lead to bloating. Experts recommend consuming no more than 2 or 3 servings of artificially sweetened foods and drinks per day. Limit Sodium. Highly processed foods tend to be high in sodium and low in fiber, both of which can contribute to that bloated feeling, Jensen says. Get in the habit of reading food labels, Blatner advises. When buying processed, canned, or frozen foods, shoot for no more than 5. Look for labels that say . Go Slow with Beans and Gassy Vegetables. If you're not used to eating beans, they can cause that gassy feeling. So can the cruciferous family of vegetables, such as broccoli, Brussels sprouts, and cauliflower. That doesn't mean you should give up on these super- nutritious, high- fiber vegetables. Eat Smaller Meals More Often. Instead of three big meals per day, try eating smaller meals more often. This can keep you free of the bloated feeling that often follows large meals (think Thanksgiving). Eating more frequently can also help control blood sugar and manage hunger. So go for five to six small meals each day, but make sure the quantity of food and calories are proportionate to your needs. To create a daily meal plan that includes the recommended amounts of all major nutrients, visit the U. S. Department of Agriculture's My. Plate web site. 1. Try Anti- Bloating Foods and Drinks. A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics (. Although you can’t necessarily spot reduce, you can strengthen abdominal muscles with routines like Pilates and exercise ball workouts. And, stronger muscles can help your belly appear flatter. All rights reserved.
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