By Elizabeth Millard, A.C.E.-certified trainer, RYT-200 yoga teacher |
Strength training isn’t the only exercise style that whittles our middles. Here’s how stress-reducing yoga poses can trim your waistline too.
Many of us don’t have great memories of doing abdominal exercises back in the day. Sit-ups and crunches, once the golden rule for a tighter tummy, can be backbreaking and tedious. But here’s a slim-down secret you may not have tried yet: Slow down and de-stress.
Even if you regularly work your core muscles, if your stress and anxiety levels are high, it’s likely you won’t see many belly-burning benefits from all your effort.
Chronic stress is notorious for causing excess belly fat. Research in the International Journal of Preventive Medicine notes that stress can lead to weight gain—and vice versa—which leads to a vicious cycle. Not only can stress make you reach for unhealthy foods, it also causes more fat to be stored in the abdominal region because of hormonal changes that happen when you’re feeling overwhelmed, the researchers noted.
Stress also can torpedo a good night’s sleep, which is another thing that contributes to belly fat. A 2022 study in the Journal of the American College of Cardiology showed that insufficient sleep can drive people to eat more often, which can lead to fat accumulation in the abdominal area.
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Where Yoga Fits Into the Belly Fat Equation
Stress sometimes feels inevitable, so what can you do about it? The yoga poses below will help you relax and tap into your mind-body connection. That’s their superpower!
Studies show yoga helps fight stubborn fat stores and aids weight loss. The movements themselves strengthen and tone the muscles of your core, arms, and legs — the star ingredients for belly fat reduction.
Additional research shows that yoga helps bring down levels of stress hormones and boost insulin sensitivity. Insulin sensitivity signals your body to burn food as fuel, rather than store it as fat.
Recommended reading: 8 Top Questions About Belly Fat, Answered
How to Do the Yoga Poses to Lose Belly Fat
As always, safety is key. Get your doctor’s OK before beginning a new exercise program. If you have a chronic condition (includingosteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.
Because these exercises are designed to reduce stress, take your time and do each one slowly rather than focusing on a specific number of seconds or minutes to hold each pose. For each, try to take several deep inhales and exhales, which is another crucial way to relax and de-stress. The movements are gentle enough to do every day.
What you need:
- Space to move
- Comfortable clothing
- Sturdy chair that does not have arm rests
- Water to sip, as needed
Pose #1: Mountain Pose
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