Want abs & low belly fat? Here’s how
Yoga can help- A complete starter guide!
Brusting the 6 pack challenge with Yoga-Getting started!
All of us have our reasons to practice Yoga. Some do yoga for peace of
mind, some do it to find a purpose, some do it for its multiple health
benefits, while the others do it just because their friends recommended
them to. However, one thing we are sure of, is that most young yoga
enthusiast in their twenties and above has tried using Yoga to build that
awesome looking six pack abs.
Well you know what? Who does not like a well toned ab muscles! They
reflect fitness, confidence, strength and highlight the benefits of your yogic
practice. Well all said and done, the desire for the perfect body has always
been central to human hearts.
Here are a few pointers to get you the abs you’ve been dreaming about,
how soon can you see these bodily changes, And what asanas can you
practice to target your abs!
So without further ado, let’s get straight to the point!
Abs, Possible? Within what time?
So, let us break down and list a few myths - contrary to what social media
and the internet glorifies; You can’t get abs by just practicing Yoga once or
While it is surely possible to practice multiple yoga asanas to attain abs, it
is definitely not a one day task. Targeting your ab muscles would require
strenuous yoga asana practice along with a controlled diet and proper
You would also need to mix and match the kind of yoga workout that you
feel best targets your muscles and make sure that you do it in the correct
order with correct postures. Not just that, yoga is a practice of
perseverance. Thus, to attain best results you must not miss or
compromise on your Yoga sessions. Rather, they should be full of joy,
rigour and excitement. You should look forward to the time of the day when
you will be getting onto that mat and start changing your life.
If you put all the above mentioned points and ideas to the best of their use,
it is possible to cut down on the belly fat and the slowly and steadily in a
matter of a few weeks to a few months develop the abs depending on your
body type, eating habits, lifestyle and genetics.
The next big question-What to eat?
It’s not sufficient to Just being determined to really get those abs by
regular yoga exercises if you are not following proper diest and lifestyle .
No matter what you do, if you binge on junk and other unhealthy food post
your yogic sessions, you will hardly see any visible changes in your body.
hence follows the next big question - What to eat?
Being honest to the spirit of Yogic culture, we’d recommend having the
authentic all time prevailing yogic ayurveda diet. We at Adhiroha
particularly specialise in this authentic style food.
On a more general note
Saying no to non vegetarian food means saying no to cholesterol. And yes
to a well-toned physique. Ensure that you eat plenty of fruits and
vegetables. Broccoli and spinach are high calcium choices. Favour
chickpeas and other legumes. Substitute quinoa for rice if possible. Snack
on nuts, they provide energy and a healthy source of fat.
For essential fatty acids reach for walnuts, flaxseeds, even flaxseed oil.
Those little chia seeds are power houses of nutrients. Peanut butter is also
a great source of energy. You may tank up on fruit juices and smoothies –
good to add chia seeds to these.
Top 5 asanas for that awesome set of Abs
Now that you are firm on our conviction, ready with your yogic diet and
committed towards the new found yogic lifestyle, let’s move on to the part
long awaited! What asanas will exactly target the right muscles and will
give the fastest results.
Do understand that while every-body type is different and responds
uniquely we have still managed to compile a workout based on the top 5
combination set based asanas to begin your abs workout with. You could
totally use these for the starters and then later combine them up with
distinct workouts or asanas as per your choice and preference.
1.Butterfly Crunches Combined with Planks
This is the best beginner combo and will get your abs warmed up for a
hard workout just perfectly. For butterfly crunches, Sit on the floor with your
knees bent and open to the side, in a butterfly position. Raise your head
and shoulders and crunch your rib cage toward your pelvis. Pause, then
slowly return to the starting position.Complete as many reps as possible
for 30 seconds, Followed by a plank for 5 to 10 seconds.
2. Cobra Pose (Bhujangasana)
The key to cobra pose (Bhujangasana) is to lift off the mat using your core,
thus strengthening it, while keeping your arms light. Cobra pose followed
by butterfly crunches will give a chance for your muscle set to relax as well
as work with proper intervals.
3.Crow Pose Rolls Combined with side planks
This combination of rolls and planks supplements the first exercise and
takes it to the next level, by this time you would already be feeling the
tingling sensation in your abs. To do this;
Sit upright, resting on your tailbone, with your knees bent and toes pointed
toward the ground. Bring your bent arms out in front of you, and rest your
elbows on your knees, palms up. Using your core for power and control,
roll your body backward until your shoulders touch the ground. Keep your
arms in the same position the entire time. Roll back to start. That's one rep.
Do this for 20 to 30 seconds followed by side planks of 5 to 10 seconds per
4.Combination sets of the superman and the bow pose
This combination exercise will properly relax your ab muscles and charge
them up with the blood flow required for all the muscle repair and
strengthening which is required. You can easily find simple guide and
pictures on how to do each of these online. Do make sure your postures
are perfect. Keep yourself in a superman for 25 to 30 seconds followed by
a bow pose for another 20 to 25 seconds.
5.Downward facing dog combined with chair pose
The last combination will test your endurance and will leave you
spellbound with your yoga workout. By the end you should be left standing
while the previous 4 combinations must be done while on the mat. You can
easily find the downward facing dog and the chair pose descriptions online
or in our previous blogs
In the end, make sure to eat right, drink right, sleep right, and most of all
be happy with your body. Do not let society govern how you feel about
yourself. True yoga is about being comfortable in your own skin and
accepting oneself the way they are. You are allowed to be both a
masterpiece and a work in progress simultaneously. You were born to be
real, not to be perfect…..