Yoga for a flat stomach: 10 asanas to boost core strength, reduce belly fat, improve flexibility

Dhanurasana is an intense backbend that stretches and tones the abdominal muscles. (Image: Canva)

Yoga is an excellent way to strengthen and tone your core muscles while also helping to reduce belly fat. Along with building flexibility and balance, certain yoga asanas specifically engage the abdominal muscles, helping you achieve a flatter stomach. When combined with a balanced diet and consistent practice, these poses can be highly effective for reducing belly fat and improving overall core strength.

If you want to target the belly area to get fit in time for the festivals and wedding season, these yoga postures can help you along the way.

Here are some of the best yoga asanas that target the belly area:

Bhujangasana (Cobra Pose)

Bhujangasana is a gentle backbend that stretches the abdomen, engages the core muscles, and helps reduce belly fat.

How to do it:

• Lie on your stomach with your legs extended and palms placed flat next to your shoulders.
• Inhale, lift your chest off the floor and engage your core.
• Hold for 15-30 seconds, then exhale and lower down.

Dhanurasana is an intense backbend that stretches and tones the abdominal muscles, making it effective for reducing belly fat.

How to do it:

• Lie on your stomach, bend your knees, and grab your ankles.
• Inhale and lift your chest and legs, forming a bow shape.
• Hold for 15-20 seconds, then release.

Naukasana engages the entire core and is one of the most effective yoga poses for targeting belly fat. It helps tone abdominal muscles, strengthening the core, spine, and hips.

How to do it:

• Sit on the floor with your legs extended.
• Lean back slightly and lift your legs off the floor, creating a "V" shape with your body.
• Hold for 20-30 seconds, then slowly lower.

Kumbhakasana (Plank Pose)

The plank pose engages the core, arms, shoulders, and legs, making it a full-body workout that helps reduce belly fat.

How to do it:

• Start in a push-up position, keeping your body in a straight line from head to heels.
• Engage your core and hold for 30-60 seconds.

Ustrasana is a deep backbend that stretches the abdomen and helps tone the belly while improving posture.

How to do it:

• Kneel with knees hip-width apart and place your hands on your lower back.
• Inhale, arch your back and reach for your heels.
• Hold for 15-30 seconds, then return to the starting position.

Paschimottanasana compresses the abdomen and stretches the hamstrings, making it effective for reducing belly fat.

How to do it:

• Sit with your legs extended and reach for your toes as you fold forward.
• Hold for 30-60 seconds, then release.

This pose targets the lower abdominal muscles, making it effective for reducing fat in the lower belly area.

How to do it:

• Lie on your back with your legs extended.
• Lift both legs off the ground, keeping them straight, and hold at a 45-degree angle.
• Hold for 15-30 seconds, then lower.

This dynamic flow between cat and cow poses massages the abdominal organs, improves digestion, and tones the core.

How to do it:

• Start on hands and knees.
• Inhale and arch your back (Cow Pose), then exhale and round your back (Cat Pose).
• Repeat for 10-15 second breaths.

Bridge pose tones the abdominal muscles and strengthens the lower back and glutes.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips, creating a straight line from knees to shoulders.
• Hold for 20-30 seconds, then lower.

While simple, Tadasana with core engagement helps build a strong foundation and improves posture.

How to do it:

• Stand with feet together and arms by your sides.
• Engage your core and reach your arms overhead.
• Hold for 30-60 seconds.

Disclaimer: This article, including health and fitness advice, only provides generic information. Please don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.