Best exercises to burn belly fat and build stamina: Try these simple yoga poses and bodyweight workouts
Tired of intense gym schedules? Discover how just 10–15 minutes of yoga and basic workouts can help you burn fat, boost energy and improve your mood. Easy, beginner-friendly tips to fit into even the busiest routine.
Fitness benefits of Yoga poses and body weight exercises Wouldn’t life be more exciting if the secret to fat loss wasn’t hours at the gym, but a few minutes on the yoga mat? Fitness experts today say you don’t need to train like an athlete to look and feel good. You just need to move a little, mindfully and consistently (Images: Canva)
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Best exercises to lose weight Short, simple daily routines and yoga poses can help you lose weight. Wellness expert Saurabh Bothra, yoga teacher and co-founder Habuild, tells Moneycontrol, “Even a few minutes of mindful movement can make a real difference. All one needs to do is be consistent.”
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Easy exercises to burn belly fat From spine-friendly stretches to heart-pumping flows and grounding breathwork, this kind of bite-sized fitness helps burn fat, improve focus and boost stamina. Plus, no equipment needed. Bothra recommends these 10 daily moves that help burn fat and boost energy.
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Begin with a gentle warm-up Loosen the body first. Neck rolls, shoulder shrugs and spinal stretches prep your muscles for movement. Bothra recommends this to “release stiffness from the spine and shoulders” and reduce the risk of injury.
Do 4–6 rounds of Surya Namaskar This full-body sequence increases your heart rate and flexibility. “It activates every major muscle group while helping you tone up and build stamina,” Bothra explains. Think of it as yoga’s version of cardio.
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Add standing poses for strength Try Warrior Pose or Triangle Pose to build core stability and leg strength. “They improve balance and tone the lower body beautifully,” says Bothra. These static holds also engage your abs.
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Try a seated twist for digestion Include Ardha Matsyendrasana (Half Spinal Twist) to boost your digestion and spinal mobility. It’s especially helpful after a heavy meal or long day of sitting. Twist, breathe, release.
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Open your chest with Cobra Pose Bothra suggests Bhujangasana (Cobra Pose) to “strengthen the back and improve posture.” It also gently stretches the belly, helping break down stubborn midsection fat with regular practice.
Get the breath flowing Deep breathing does wonders. Start with 5 minutes of Anulom Vilom or belly breathing to calm your nerves and increase oxygen intake. “It leaves me feeling refreshed every time,” Bothra says.
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Cool down with Shavasan End your session with 2–3 minutes of Corpse Pose to integrate all the benefits. It may look like a nap, but this relaxation helps regulate hormones and lowers cortisol—the stress hormone that fuels fat gain.
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Five minutes of brisk walking Add a quick power walk around the block or up and down your stairs. It’s an easy way to burn extra calories, improve circulation, and clear your head — especially in the morning.
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Mix in 10 bodyweight reps Cannot go the gym? Just try a small set of squats, lunges, or push-ups. These compound movements get your blood pumping and build lean muscle, which helps burn more calories at rest.
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Make it a daily habit “You don’t need to go all out. Just 10–15 minutes each day is enough to start a habit,” suggests Bothra. Slowly, these small efforts add up to better energy, less fat, and a calmer mind. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
