6 yoga moves to reduce belly fat

　　Girls who want to lose weight but are too lazy to do strenuous exercise, girls who want to be beautiful but don't want to work hard, your benefits are here. Next, the editor will introduce you to several groups of simple yoga slimming movements, so that everyone can have a good figure and beauty even in laziness. Lazy girl, hurry up and learn!

　　1. Upright deep flexion posture

　　1. Stand upright, with your legs together and your hands naturally placed by your side.

　　2. Inhale. Exhale, and at the same time bend your body deeply forward, sliding your hands down your thighs until you grab your ankles. The lower part of the head is vertical to the forehead and knees. Maintain this position for a few seconds.

　　3. Inhale, slowly straighten up, and return to the posture of action (1). Take a deep yoga breath and then repeat the above-mentioned bending movements. When you first learn, the bending posture can be repeated three times. After you become proficient, you can increase the number of repetitions appropriately.

　　Special reminder : When practicing, be careful not to bend forward with the waist as the fulcrum, but with the hips as the fulcrum. At the same time, the movements should not be too violent. If the forehead cannot touch the knees, do not force it. However, the head should be drooped, not raised, and the knees must not be bent. Focus on your tailbone as you bend.

　　2. Lie on your back on the training bench with your back extended.

　　Place your arms at your sides and sit up while inhaling. Then exhale, bend the trunk forward, slowly extend the arms forward, hold the soles of the feet with both hands, droop the elbows to the knees, and straighten the legs together. Hold this position for a few seconds, then inhale while sitting up straight. Exhale and slowly roll back to the supine position. At this time, take a deep yoga breath, and then repeat the above actions six times.

　　Special reminder : When practicing, don’t move too hard and do it slowly. If your head cannot be bent over your knees and your hands cannot reach the soles of your feet, just bend forward as much as you feel comfortable, and wait until the exercise Progress slowly improved. When rolling back to the supine position, pay attention to controlling the movement, try to roll every vertebra, and let the back slowly touch the ground.

　　3. The cat is kneeling on the training bench in a hunched-over position.

　　Place your hands on the ground, straighten your arms, and lower your head. First inhale, let the abdomen droop, into a "saddle back" posture, then raise the head, so that the sacrum is tilted upward: then exhale, arch the back, contract the abdomen, and bend the sacrum downward. After finishing, inhale again and repeat the above actions as many times as is comfortable.

　　Special tips: While contracting the abdomen and sacrum and bending downward, you should also tighten the portal and vaginal muscles. This posture can also be done during pregnancy if the doctor rarely visits.

　　4. Turtle posture

　　1. Kneel with both knees on the training bench, sit on the heels with your buttocks, dorsiflex your toes, and grasp the heels with both hands.

　　2. Inhale first, then exhale, hold the heels with both hands, bend the trunk forward, raise the hips, and do a forward roll with your head on the ground. Keep your feet on the ground. Maintain this position for a few seconds, then inhale again, stand up, and still sit back on the heels. This posture can be repeated many times in a comfortable state.

　　Special reminder : When doing a forward roll, your feet cannot leave the ground, you just do a symbolic forward roll.

　　5. Bat pose

　　1. Sit on the training bench, spread your legs as far as possible, clasp your hands crosswise, and place them on your left knee. Breathe in, then exhale. Tighten your abdominal muscles at the same time. Then lift your torso, lean down toward your left foot, hold the foot firmly, place the elbows of your hands on both sides of your left knee, and maintain this position for a few seconds. Then release your hands, inhale, and return to the starting position.

　　2. Repeat the above actions with your right leg. Last night, I took a deep yoga breath after doing the above poses. Repeat this for as many times as you feel comfortable.

　　3. When you can easily stretch forward and to both sides, do this: spread your feet as far as possible, keep your knees extended, hold your feet with both hands, bend your head toward the mat, and try to touch the mat with your forehead.

　　Special reminder : Keep your legs extended when doing exercises. If you can't hold your feet, bend your body forward as much as possible, but don't be nervous. You can also put your hands on your calves. In addition, the movements should not be too violent, but should be done slowly and purposefully. The buttocks should be flat on the mat.

　　6. Strengthen abdominal muscle knowledge by lying on your back on the training bench

　　Cross your hands behind your head and straighten your legs together. Inhale and slowly lift your head, arms and shoulders off the ground ； At the same time, raise your legs so that they are 45 degrees to the ground, and your lower back should lie flat on the ground. ； Suppress your breathing and hold this position for as long as possible. Then exhale and slowly lower your head, arms and legs back to the starting position.

　　Special reminder : After doing it once, take a deep yoga breath, and then start doing it a second time. This exercise can be repeated five times.

　　The yoga deep breathing practices mentioned above: Expand your belly, then your chest. Reverse the sequence when exhaling slowly. The ratio of inhalation to exhalation time is 2:3.