Want to lose abdominal fat? Try these 7 sitting positions to burn fat quickly:- Stiff joints and muscle aches are common today, making daily exercise difficult. Sitting yoga poses can help you lose belly fat if you feel tense during workouts and can’t bend or move. Sitting yoga poses are recommended for beginners, but anyone who struggles with standing poses can do them. Legs, back, and hip muscles are stretched in these poses. Your balance and stability can also improve.
Want to lose abdominal fat? Try these 7 sitting positions to burn fat quickly
7 sitting yoga poses for belly fat reduction
Health Shots asked celebrity Mumbai yoga coach Mansoor Baluch which sitting yoga poses reduce belly fat.
1. Sitting forward bend
- This yoga pose engages your entire abdominal area and tones your abdominal muscles, reducing belly fat.
Perform this pose:
- Sit with legs extended.
- Inhale, lengthen spine. Bend forward with an exhale and hip hinge.
- Straighten your back and reach for your toes, shins, or thighs. Let your shoulders and neck relax.
- For several breaths, hold the stretch. Inhale to rise slowly.
- Stretch gently and repeat as needed. Using props can help avoid straining.
2. Lotus posture
- Lotus pose gently warms up and stretches your spine, glutes, and abdominal muscles, reducing belly fat. Relaxation and flexibility are also promoted by this pose.
Perform this pose:
- Start seated with legs extended.
- Bend one knee and place foot in opposite hip crease.
- Continue with the other leg.
- The spine is erect, hands on knees, and feet on hips.
3. Wind-removing pose
- This pose helps digestion and reduces belly fat by targeting the lower abdomen.
Perform this pose:
- Lay on your back with legs extended.
- Hug your right knee with both hands as you inhale.
- Lift your head and exhale to touch your forehead to your knee.
- Hold for a few breaths before switching to the left leg.
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Want to lose abdominal fat? Try these 7 sitting positions to burn fat quickly
4. Butterfly pose
- Baddha konasana, a yoga pose for belly fat, works. It reduces ankle and knee stiffness and improves hip mobility.
Perform this pose:
- Seated, legs extended.
- Bend your knees and bring your feet to your pelvis.
- Put your feet together.
- Hand-hold your feet.
- Knees should move gently like butterfly wings.
- A gentle hip stretch requires a straight back and upright posture.
5. Thunderstance
- This yoga pose aids digestion and reduces belly and thigh fat.
Perform this pose:
- Kneel with big toes touching and knees together.
- Sit on your heels with a straight back.
- Put your palms on your knees or thighs.
- Look forward with a level head.
- Focus on your breath and posture while holding the pose for a few minutes.
- To release, stand up slowly without straining your knees.
6. Wide-angle seated pose
- This seated yoga pose stretches inner thighs and hamstrings. It reduces belly, arm, thigh, and hip fat.
Perform this pose:
- Seated on the floor, extend your legs. Allow your legs to spread comfortably.
- Keep your heels down and toes up.
- Inhale, lengthen spine. Exhale, hip-hinge, and lean forward.
- Put your hands on the floor in front of you.
- Maintain posture. Hold the pose for 20–30 seconds, breathing deeply.
- Regain your balance slowly.
7. Bridge pose
- Bridge pose (setu bandhasana) strengthens the core and reduces belly fat.
Perform this pose:
- Lay on your back with knees bent and feet hip-width apart.
- Put your arms by your sides, palms down.
- Inhale and lift your hips off the mat to form a straight line from shoulders to knees.
- Maintain this position for 20–30 seconds by contracting your glutes and core.
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