6 yoga belly-slimming exercises to reduce waist circumference by 3 cm in one week

　　Nowadays, many women practice yoga to lose weight and shape their body. Here are some yoga exercises to slim down the belly. Let’s take a look.

　　6 yoga moves to reduce belly fat

　　1. Caterpillar crawls

　　Main muscles: vest line, mermaid line

　　Action essentials: Support both hands and feet on the ground. Body arched.

　　With your body in a C shape, walk slowly forward on your toes, close to your hands. Then slowly restore it.

　　Breathing: exhale when walking, inhale when returning, do not hold your breath.

　　Number of action groups: It is recommended to do 3 groups.

　　Number of movements: 20 times per group.

　　Rest time: 1 minute.

　　2. Lie on your back, raise your legs and do abdominal curls

　　Main muscles: vest line, mermaid line.

　　Action essentials: Lie flat on the yoga mat, bend your knees or straighten your legs. Keep your waist and lower back flat on the ground. Relax your neck, straighten your toes, and do leg closing movements, rising quickly and lowering slowly.

　　Breathing: exhale when rising, inhale when returning, do not hold your breath

　　Number of action groups: It is recommended to do 4-5 groups

　　Number of movements: 20-25 per group

　　Rest time: 1 minute to 1 and a half minutes

　　3. Lie on your back and push your hips

　　Main muscles: vest line, mermaid line

　　Action essentials: Lie on your back, place your feet on the ground and heels. The hands can be placed at the sides or crossed in front of the chest. Tighten your hips, lift your hips and back, bend your knees at 90°, and slowly straighten your body until your body forms a straight line and push your hips upwards.

　　Breathing: exhale when retracting, inhale when returning, do not hold your breath.

　　Number of action groups: It is recommended to do 4-5 groups.

　　Number of movements: For fat reduction and body shaping, do 20-25 exercises in each group.

　　Rest time: 1 minute to 1 and a half minutes.

　　4. Step on the ball and push the hip (high difficulty)

　　Main muscles: vest line, mermaid line.

　　Action essentials: Lie on your back, step on the yoga ball with both feet, and control the yoga ball to prevent it from moving randomly. Tighten your hips, lift your hips and back, bend your knees at 90°, slowly lift your body, and push your hips upwards.

　　Breathing: exhale when retracting, inhale when returning, do not hold your breath.

　　Number of action groups: It is recommended to do 4-5 groups.

　　Number of movements: 20-25 per group.

　　Rest time: 1 minute to 1 and a half minutes.

　　5. Supine pedaling

　　Main muscles: vest line, mermaid line.

　　Action essentials: Lie on your back on the ground, support your elbows on the ground to stabilize your upper body. Place your buttocks on the ground, straighten your toes, and retract your thighs back and forth to simulate pedaling on a bicycle.

　　Breathing: exhale when pedaling, inhale when returning, do not hold your breath.

　　Number of action groups: It is recommended to do 4-5 groups.

　　Number of movements: 20-25 per group.

　　Rest time: 1 minute to 1 and a half minutes.

　　6. Cross left and right

　　Main muscles: vest line, mermaid line.

　　Action essentials: Lie on your back on the ground with your legs straight. Use abdominal force to retract your left leg, straighten your toes, and at the same time raise your right hand to touch your left foot.

　　Breathing: exhale when retracting, inhale when returning, do not hold your breath.

　　Number of action groups: It is recommended to do 4-5 groups.

　　Number of movements: 20-25 per group.

　　Rest time: 1 minute to 1 and a half minutes.

　　What should you pay attention to when doing yoga to lose weight?

　　1. Don’t do yoga on an empty stomach

　　Doing yoga after a meal will hinder the progress of yoga practice. In order to allow the body to bend into the designated yoga posture, it is best to finish the meal one hour before yoga. However, if it is too late to eat one hour before but you are very hungry, you can eat a banana 20 minutes before yoga, which can resist hunger and prevent indigestion.

　　2、baby Shika is a good companion for beginners

　　In yoga classes, teachers may ask us to do different levels of movements, so when some movements are really impossible, don’t be nervous and try to do easier baby poses. When breathing is not going smoothly, you can also try doing child's pose to adjust your breathing.

　　3. Breathe and perform movements together

　　You must cooperate with your breathing when doing the movements. If there are no special requirements, do not hold your breath. All yoga asanas must be completed with slow breathing.

　　4. Eliminate laughing and talking during training

　　Avoid laughing and talking during practice. Yoga practice is a practice that integrates smell and body movements. Laughing and talking will cause the smell to be scattered and lost. Especially when doing some inverted postures and body rotations, the deep smell is particularly important.

　　5. Keep stopping when completing the gesture

　　The completion state of postures in asana training is conducive to the practitioner's experience of the kind feeling of "stillness in movement", and at the same time, the mind can be concentrated on the training part, thereby improving one's awareness. (Reference website: 7Li female net)